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Front Squat + Push Press
  1. 00:00:00 50 × 4+4
  2. 00:02:30 50 × 4+4
  3. 00:05:00 50 × 4+4
  4. 00:07:30 50 × 4+4
Good Morning
  1. 00:10:00 30 × 12
  2. 00:12:30 30 × 12
  3. 00:15:00 30 × 12
  4. 00:17:30 30 × 12
Back Lunges
  1. 00:20:00 47.5 × 6+6
  2. 00:22:30 47.5 × 6+6
  3. 00:25:00 47.5 × 6+6
Box Jump
  1. 00:27:30 6
  2. 00:30:00 6
  3. 00:32:30 6
  4. 00:35:00 6
Plank
  1. 00:37:30 60 sec
  2. 00:40:00 60 sec
  3. 00:42:30 60 sec
  4. 00:45:00 60 sec