Warm-up

Conditioning:

The Chief

5 cycles of 3min work/1min rest

3 Power Clean (135/95)

6 Push-ups

9 Air Squats

Finish:

3 sets

20 Hand Plank Cross Knee to Elbow (slow and controlled, actually touch your knee to your elbow)

30sec Hollow Hold 30sec Supine Plank Hold