Warm up: 5 minutes moving consistently through: 8 Tempo Air Squats (3131) 6 Updowns 8 Push press with empty bar or light DB’s 6 RDL’s with 31X1 Tempo Cardio Weightlifting: Every 4:00 x 4 sets Row 500/400m or Bike 25/18 cals 10 Hang Power Clean and Jerks (barbell or DB) *use the same weight or...Read More