90 sec Bench T-Spine Stretch
45 sec/side Dynamic Pigeon Pose
Then with a barbell complete 2 sets of:
8 Muscle Cleans + 8 Push Presses + 3 Split Jerks each leg (work both)
5 Slam Balls + 3 Kneeling to Squat to Jump + 5 Med Ball Push Presses (HIGH)
15 Synchronized Bar over Burpees (bar facing)
Then one after the other complete the following unbroken:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Scale so that the barbell work can be completed unbroken.
One round = the Burpees + each partner completing one round of the barbell complex.
In 10 mins complete 2 attempts of a 500m Row ALL OUT SPRINT!!!!
Perform 2 more sets of the Rowing!
Complete 3 sets of:
12 DB Reverse Flys
12 Prone Trap Raises
Rest 90 secs