Warm up:
2 min Bike
12 Cat-Cow
12 Bird Dog
12 Single leg glute bridge
Then, with an empty barbell
2 sets 8 reps ea.
RDL
Bent over row
Strength:
Every 2 minutes
Deadlift
5 x 5 Increase 5-10 lbs.
Workout:
Partner workout:
100 Cal bike
80 KB Snatch 53/35 (alternate every 10 reps)
60 Synchronized wall ball
40 Muscle ups or pull ups
2000/1600 meter row (alternate every 500/400)
Cool down:
10 Squat 2 stand
1 min right lunge + hamstring stretch
1 min left lunge + hamstring stretch