Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:00 row or air bike
50 single unders
7 GTOH with plate
14 Plate hops
7 deadlifts @starting empty barbell, climbing in weights at 10-20kg on next set (total weight)
4 burpees
Workout Prep
3 deadlifts @workout weight
4 bar facing burpees
18 double unders