Warmup: Active Stretching, 400m run, work up to 10RM band bench press, 15 hang cleans, 30 double unders
Strength: Band Bench press, 4 sets of 10 superset with 20 double unders and 10 hang cleans
Stamina: 4 rounds, incline cable press, 20 double unders, 15 dips, 10 hang cleans
Last Push, Complete as many rounds as you can in 12 min, 8 power cleans 135lb, 20 pushups, 400m run
Core: 50 situps, 50 flutter kicks, 50 knee ups, 50 mason twist
Cardio: 2 400m, 4 200m, 6 100m, 8 50m sprints
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