Barbell Warm-up

Strength:

1a) Shoulder Press 3×2

1b) Strict Ring Pull-up 3×5-8 reps

Barbell Cycling

30sec Hang Power Clean

Rest 60sec

30sec Hang Squat Clean

Rest 60sec

30sec Power Clean

Rest 60sec

30sec Squat Clean

Rest 4min and Repeat

Interval Sprints:

Run- 200m Sprint, Rest 2:1

Row- 250m Sprint, Rest 2:1

Bike- 30sec Sprint, 60sec Rest