A1. Single leg RDL x 8-10/side x 3
A2. Wide Grip supported row x 8-10×3
A3. Heavy front loaded hold x 30sec. x 3
A4. Weighted bear crawl x 10m forward / 10m backward x 3
Top of every 2 minutes for 5 sets
10-15 sec. sprints (sled/bands/bike… class choice)
Rest 3 minutes – (complete 5kb windmills per side + 45 sec. weighted plank)
X2 sets

**this workout is about power. So, if you can sustain for 15 seconds then do that, if you need to keep it to 7-10 seconds then do that. Goal is to sustain same high power output each round.