Warm Up:

2 minutes of light cardio, Row/Bike/Jog

-then

2 Rounds 

-10 Alternating Lunges w/ Sampson Stretch

-5 empty bar Strict Press

-10 alternating shoulder taps

-5 tempo Romanian Deadlifts w/ empty bar (2020)

-10 alternating Windmill toe touches

-5 Hang Power cleans w/empty bar (2 second pause in the catch)

-10 Marching Glute Bridges

-5 Front Squat w/empty bar (2 second pause in the hole)

-5 Tempo Knee Push-ups (2020)

Workout:

On a 20:00 Min Running Clock:

3 Rounds:

18 Alt. Front Rack Lunge

9 Push Press

3 Rounds:

7 Front Squats

14 Hang Power Cleans

3 Rounds:

24 Deadlifts

12 Deficit Pushups on a pair of plates 

*Same weight for all barbell movements