Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Strength: 5 x 2 @ 90% of back squat
*20 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*EMOM10, 10-squat cleans w/broomstick or PVC pipe
*5 minute rest
*EMOM5, 20-air squats
*5 minute squat hold (total time).
*5 minute cool-down walk