200m Run or 30 Lunges
10 Alternating Step Ups (down in 3 secs)
5 Tempo Push Ups (3131)
15 Plank to Squats
10 Dips
5 HSPUs
8 Bent Over Rows
8 Clean & Jerks
8 Deficit Push Ups
(Should have about 20 secs rest each minute)
Devil Thrusters
1 min Standing Straddle
1 min/side Twisted Cross
1 min Low Dragon (Right)
1 min Pigeon (Right)
1 min Low Dragon (Left)
1 min Pigeon (Left)
1 min Puppy Dog