Warmup
Run 500m
10x crab walk
10x monster walk
10x hip hinge
10x Mjolnir squat
10x side plank clam shell
10x banded pull aparts
10x internal rotations
10x external rotations

Power Day
22:00 AMRAP
-10x OH hammer strikes/side
-10x OH sandbag toss
-10x banded rows/side
-10x Thor hammer OH strikes/side
-10x transverse hammer strikes/side
-10x banded chest press
-10x Bulgarian bag rotations

Finisher
-3:00 heavy bag work focus on power

Core
1 Round
-50x sit-ups
-50x reverse hypers
-50x 2ct flutter kicks
-50x back extensions