Warmup: Active stretching, 200m run, 10 deadlifts
Strength: BOSU ball deadlifts 4 sets of 10 superset with 10 bench side jumps, 15 hanging oblique knee ups
Stamina: 15min of power clean and press, each min you add a rep so min one you do one, min two you do two and so on. You only have a min to complete your set of reps. If you can't make it to 15 you have to hold a bridge for the rest of the time you have left.
Last Push: 3 rounds, 10 good mornings, 10 roman deadlifts, 10 toe touches
Core: P90x ab ripper
Cardio: 30 min stair/hill sprints
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