1 min Row or Assault Bike
90 secs/side Couch Stretch
60 sec Bench T-Spine Stretch
In the time remaining complete 3 sets of:
10 Barbell Romanian Deadlifts
10 Barbell Hip Muscle Cleans
10 Barbell Push Press
10 Barbell Bent Over Rows
3 Hip Muscle Cleans + 2 Push Jerks (with 3 sec pause)
18/14 Cal Row or 12/9 Cals Assault Bike
18 Power Cleans (95/65)
18 Burpee Box Jump Overs (24/20)
Complete 3 sets of:
8 DB Incline Bench Press
Rest 30 secs
10 DB Incline Bench Banded DB Row
Rest 90 secs