strength
every 2 min for 5 rounds
6/6/4/4/2 backsquat (1 sec pause in bottom position)
weightlifting
30 rounds // every 30 sec
2 power cleans
core work
2 rounds
45 sec dead bugs
15 sec rest
45 sec forearm plank
15 sec rest
45 sec arch hold
15 sec rest
every 2 min for 5 rounds
6/6/4/4/2 backsquat (1 sec pause in bottom position)
weightlifting
30 rounds // every 30 sec
2 power cleans
core work
2 rounds
45 sec dead bugs
15 sec rest
45 sec forearm plank
15 sec rest
45 sec arch hold
15 sec rest
