Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
7 x 40m Sprint from 3-point start. 2 minutes recovery between reps.
Power Snatch. 5 (sets) x 3 (reps).
Push Press. 4 x 8
Back Squats. 5 x 4
Drop Down Push-up. 3 x 8
Single Leg Romanian DB Deadlift. 3 x 8 each leg.
Complete as many rounds in 7 minutes of 7 DB Hang Squat Clean and 70m Sprint (cone @ 35m run out and back).
Calves, Achilles, Hamstrings, Quads, Lower Back, Groins, and Shoulders.