12 SL RDL/side *focus on sitting into the glute of the standing leg for stability
12 plank up downs *focus on placing the hand directly under the shoulder when you go to press into your high plank
1 mile run AFAP *this means by the time you finish your mile your tank should be empty!
Rest 5 minutes
4 rounds of:
12 push ups *full range of motion, even if that means they are done from the knees
12 KB deadlifts
100 m farmers carry/arm *this should be the equivalent of approx 1 minute per arm focusing on keeping the spine straight and core engaged