1. 3 sets
• 30” plank hold
• 15 banded pull aparts
• 15 hip thrusts on bench
2. Strength/Back Squat 5 sets/1’30”
• 10 reps @climbing weight
3. Every 3’ for 18’
• 15/12 cals row
• 10 bar facing burpees
• 8 power cleans @35/60kg
4. Acc. Work / 4 sets
• 14 back rack reverse lunges @medium weight
• 10 C2 hamstring curls