Mobilize, then:
2 sets:
:30 sec side plank (each)
15 kB swings
5 box jumps
10 band pull a parts
A.)
Tabata Strict pull-ups
* rest 1 minute
Tabata assault bike
* rest 1 minute
Tabata sled push (pick weight)
*rest 1 minute
Tabata farmers carry 70’s/55’s
B. 3 sets: (alt between)
12 hip extensions on ghd
10 tricep extensions (banded or cable)
12 banded hamstring curls
10 bicep curls (any style)
* rest as needed