3 min jump rope
10X Hip Thrust
Alternate arm/leg dead bugs (lay on back, raise alternate arm/leg straight up while other arm and leg ar 4" off ground)
Clap Push ups
Alternate 3X 30 sec handstand hold/L sit hold
A15X Knee to elbows (hang on pull up bar, touch knees to elbows)
B20 sec. Hold "L" position while hanging from bar
Repeat complex twice
3A Hang Clean/Jerk 5-5-5
3B Dumbbell incline 10-10-10
4A Hang Whip Snatch (use between 45-65lb) do as many reps as possible in 00:10 - 2 sets
4B Pull ups 2 sets of max reps
5A Standing dumbbell shoulder press 10-10
5B Leg Curl Complex (using swiss ball, lay on back w/heels on top of ball. Pull ball back to butt w/both feet then extend ball back out with only one leg/other leg extended up into air) 6ea.-6ea.
12 min. Tempo run. Maintain 85% run effort for 12 mins. Pace should not change at all during run. Record distance.