10 min cardio warm up
Speed bench
9 x 3
Conventional deads 225 4 x 3
Chair deads 4 x 3
GHR back extensions 3 x 15 (weighted)
4 rounds
Explosive push ups
Med ball tosses
Pause fatbell floor presses
Band pull apart variation
3 rounds
D ball tosses
Dball holds 4 trips
Fatbell stability walks
GHR static crunch 30 seconds