Then complete 2 sets of:
8/side Banded Side Clams
8/side Monster Walks
8/side Banded Hip Thrust with feet on the bench
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C2B Pull Ups
Thrusters (115/80)
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Kipping HSPUs
Power Cleans (115/80)
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Push Ups
Calorie Row
Complete 4 sets of:
8-12 Sandbag Hip Thrusts
Rest 30 secs
8-10 Barbell Bent Over Rows (TX120)
Rest 2 mins
Complete 4 sets of:
12-10-8-6 DB Skull Crushers
Rest 30 secs
12-10-8-6 DB Biceps Curls
Rest 90 secs
3 Back Squats at 85% of 1RM (T20X1)
Rest 1 min
30 sec/side Weighted Side Plank
Rest 2 mins
Try to go heavy on the Side Planks as long as you can keep your hips high