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 increase every few sets.. up to you!

Build: Core and Hamstrings:

Every 2:00 x 4 sets

8 RDL’s with a 3 sec lower on each rep

6-8 Barbell Ab Rollouts or 12 alt. Plank Pull Throughs

Cooldown:

10 alt. Slow Cobra Twists

1:00 each side hamstring smash