Warm Up
30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Good Mornings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold
Strength Circuit
3 Rounds
6-10 Back Squat
Rest 20 seconds
6-10 DB Row
Rest 20 seconds
Max singe arm Farmer Carry
Rest 1.5 Minutes