Barbell Warm-up

Strength: Every 2min x 12min

1 Push Press + 1 Push Jerk + 2 Split Jerk

Conditioning:  

600m Row

600m Run

40 Walking Lunges Steps holding slam ball

30 Slam Ball Sit-up

20 Med Ball Clean with slam ball

10 Deck Squat with slam ball

https://www.youtube.com/watch?v=WVY0othA6dQ

Finish:

3 sets

20 Seated Compression Pikes

20 Plank Punch On Elbows