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Warm up: any machine
:45 chill/:15 sprint x 7 minutes
Strength: 3x
20 DB Bench Press
Superset w
20 DB pendlay row
Workout:
50/40 cal row
40 box jump overs
40 KB swings 53/35
40 wallballs
50 hand release pushups
40 wallballs
40 kB swings 53/35
40 box jump overs
50/40 cal bike
*men start in reverse
EXTRA:
4 sets
15 single leg glute bridge ups each side
4 sets
15 hip extensions
15 KB RDLs
5 min sled drag 4 plates/3plates