Warm Up

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

a) Shuttle Runs
b) Alternating Lunges
c) Dead Hang
d) Ring Rows
e) Deadbugs
f) Inchworms

Strength Circuit

4 rounds

8-12 Barbell Stiff Leg Deadlifts
8-12 DB Bench Press
60-120 second Palof Hold – per side

Rest 1.5 minutes