Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– good mornings
– Powell raise
– push up 41×1
-double under practice

Then

A1. DL, 5 x 2 (85 – 90%1RM); rest 60 sec
A2. Push press, 5 x 2; rest 60 sec
+
8 min ascending by 2 kb swing/burpees, 2.2.4.4.6.6..etc
+
5 min
30 sec plank hold
30 sec jump rope singles




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