Warm Up

30 seconds of work / 10 seconds of rest x 3 rounds

Arm Circles
Assisted Squats
Ring Row
Negative Push-ups
Flutter Kicks

Strength Circuit

3 rounds

15-20 Front Squats
Rest 30 sec.

15-20 Pendlay Rows
Rest 30 sec.

Max Leg Raise
Rest 1.5 minutes

4 rounds

5-8 Deadlifts
8-12 DB Row
rest 30 seconds

5-8 DB Overhead Press
8-12 DB Skull Crushers
Rest 1.5 minutes