Warm up with 800 mtrs row
1. Push up stand up 2 barbells. 12
2. Pull up/ one KB clean and deep squat. 12
3. Factorial 6: tire deadlift- tire jump/ PR slam
4. Clean press barbell- jump over step- repeat. 12
5. Weighted legs/ twists with feet on scooter. 16/ V-ups with KB 16
6. Push up on step/ jump to step with PR/ slam. 15
7. Fly burpee alternating arms.16 . Using barbell
8. Lying down with barbell on arms/leg raises side to side. 15 chest presses.
9. Cannon ball pull ups. Factorial 6. Sledge hammer on side of tire 10, in between.
10. One arm push up chain pull. 20 times alternating arms
Cool down with 2 minutes standing up on the bike.
