Min 1- Rope pulls (or rope climbs)
Min 2- Handstand Push-ups or DB Press
Min 3- Alternating Dumbbell Snatches (50/35)
*Athlete chooses the reps
40 sec work with 20 sec rest/transition
Front squat + Back squat:
(3+3) x 4 sets.
*Rest 60-90 secs between sets*
*Increase load each set
*Make your last 2 sets challenging but doable.