WARMUP:
3 RDS
10 CAL
20 SCORPIONS
20 PRONE ANGELS
10/10 SINGLE LEG GLUTE BRIDGES
5/5 SINGLE ARM RUSSIAN SWING + 5 KB CLEANS
10 COSSACK SQUATS
INTERVALS
EVERY 3:00 X6
24 DU
12 HANG POWER CLEANS (95/65,75/55)
6 FRONT SQUATS (95/65,75/55)
CORE FOCUS WORK:
3 SETS
:30 COPENHAGEN PLANK
:10/:10 REST X3 LEG UPS OVER DB
10 WEIGHTED SIT-UPS