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Strength – seated dumbbell shoulder press – 1×15, 4×8, 1×15
rest 3 min
sumo deadlift high pull – 50 as fast as possible – DEMO guys use 95 lbs/girls use 65 lbs
* for the sumo deadlift high pulls, lower bar to mid shin then up to chin for one rep
rest 3 min
Core – Plank Tabata (20 secs of work and 10 secs of rest for 4 minutes
rest 1 min then
Flutter Kick Tabata
Rest 1 min then
Superman Tabata