Prep
2 Sets
Row x 10 cal
Frog Pump x 15 reps
Banded 3 way step x 5 cycles per side
Staggered stance Russian kettlebell Swing x 10 reps per side
Essentials
A.
3 Sets
Clean Deadlift x 2 reps
Hang Clean RDL x 2 reps
Hang Clean From Below the knees x 2-3 reps
Rest 20 sec
Wall Walk x 1-2 reps
On the 3 min Marks
B.
3 Sets
B Stance Barbell Hip thrust x 4-6 reps per leg
Rest 30 sec
Alternating Single arm Dumbbell Bench Press x 4-6 per arm
On the 3 min Marks
C.
5 Sets
Bike x 12 sec sprint
Right into
Dual Kettlebell Front Rack Carry x 40 sec
On the 2 min Marks
Fitness
A.
3 Sets
Clean Pull x 2 reps
Hang Clean High Pull x 2 reps
Hang Power Clean From Below the knees x 2-3 reps
Rest 20 sec
Strict Handstand Push Ups x 3-5 reps
On the 3 min Marks
B.
3 Sets
B Stance Barbell Hip thrust x 4-6 reps per leg
Rest 30 sec
Alternating Single arm Dumbbell Bench Press x 4-6 per arm
On the 3 min Marks
C.
5 Sets
Bike x 12 sec sprint
Right into
Dual Kettlebell Front Rack Carry x 40 sec 55/35
On the 2 min Marks