Warm up:
10 L/R Side squat
4x3sec isometic push up hold
15 Bar leg lifts
10 L/R up down planks
50 Jump ropes
Starting:
Row 800M
Conditioning: 4 rounds each
Circuit 1:
40y 2KB Farmer carry
15 Jump squats
10 2KB Squats
Circuit 2:
15 Burpees
10 2KB RDL
15 Jump lunges
2 KB rope pull
Remaining time do: Push up complex with abs (rest 30sec after each round)
8 SL PU
20 X’s O’s ab
8 Diamond PU/Shoulder touch L&R PU
20 Russian twists release
8 PU lift right leg then left
20 Hollow rocks
8 In and out PU