Warm Up
2 rounds
1.5 min cardio machine
20 banded monster walk in place + 10 band glute bridges
8 tempo banded air squat (41X1)
8 hh ring row
:20 Knee tuck hold
then some squat/Oh mobility and start strenght part

Strenght
4 sets
Tempo Back Squat x8 reps (41X1) 4 sec down, 1 sec pause, up, 1s reset
rest 1 min
Strict Pull Ups x 8-12reps
rest 2 min

Str&Condition
3-4 sets
12 db/kb deadlifts
9 db/kb hang power cleans
6 db/kb push press
all with 2 db/kb's, building in weights and 3+4 rounds use very challening
weight
rest 1.5-2.5 min bwn sets