5 Push press + 5 Push Jerk, 1 set evey 2 minutes x 7 total sets (this includes warm ups)
15 minutes @ 75%:
20 DL @ 95lbs/65lb - light so move slower than normal and do perfect reps
20 walking lunges
20 unanchored sit-ups
20 cals AD
--5 min rest
15 minutes @ 75%:
30 sec L Side Bridge
30 sec R Side Bridge
5/arm TGU's @ 16kg/12kg
20 back extensions
400m row @ damper 10
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