- Extended Warmup
- Once through (2:00 sets):
- Swing 5, Clean 5, Squat 5, Push Press 5 (L/R)
- Swing, Clean, Squat, Push Press x 5/5
- Swing 5, Clean 5, Thruster 5 (L/R)
- Swing, Clean, Thruster x 5/5
- Overhead Carry x 3/3 sets
- Walking Lunge x 3 sets
- :30/:30 Work/Rest (2 sets each)
- Pushups
- Lying leg raise, knee raise, V-up
- Plank
- Band Pullaparts