General Warm up :

10’

5 ab walk

10 hip hinge

30” hanstand hold

1 lap spiderman lunge

5 sumo squat

1 lap duck walk

 

Strenght : Deadlift 5 x 2 ( 90@)

Press 5 x 2 (90@)

 

Conditioning :   21/15/9 Deadlift 102/70 Rx , 70/50 Intermediate , 50/35 Newbie , 35/20

Thruster 42/30 Rx , 30/20 Intermediate , 20/15 Newbie , 15/10 Beginner ( front + press )