Four sets of: Deadlift x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 10-15 reps @ 2011
(keep elbows in next to ribs) Rest 45 seconds Kettlebell Swings x 15-20 reps Rest 45 seconds Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor) Rest 45 seconds
Three sets of: Deadlift x 4-5 reps Immediately followed by: Kettlebell Swings x 10-15 reps (choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes) Rest 3 minutes
Three sets for three times of: 500 Meter Row 5 Thrusters (155/105 lbs) (GF: 10 KB Thrusters) 10 Burpees Over the Barbell Rest 3 minutes
Stretch/Roll out for 60 seconds each
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