Warm up:

• 1 mile easy run

AMRAP – 4 min

• 4 lung reaches
• 4 air squats
• 4 lung twist

Main Set:

This will be a super set as:

• Round 1 – 10 reps of 65% of 1 RM 10 sec Recovery
• Round 2 – 8 – 10 Reps of 85% of  1 RM 60 sec Recovery
• Round 3 – 8 – 10 Reps of 85% of  1 RM 60 sec Recovery
• Round 4 – 10 reps of 65% of 1 RM 10 sec Recovery

1st Set:

• Sand Bag squat
• Lateral Shoulder Raise

2nd Set

• Deadlift
• Inverted Row

3rd Set

• Suspension Single Leg Lunge
• 10 Push ups

4th Set

• Suspension Lunge
• T- Pushup

5th

• Hanging Lower Ab Curls
• Hyperextension

Cool Down:

• Foam Roll and Stretch