A Goblet cyclist squats 4×15-20
B Toe elevated RDL 4×15-20 reps
C Goblet curtsy lunge 3×10/each leg
D Dual KB deficit sumo squat 2×20
4 Round finisher
20sec suitcase jump lunges
40sec rest
20sec right leg cossack cleans
40sec rest
20sec left leg cossack cleans
40sec rest
Mayhem mini-pump: core
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Barbell Roll-Outs
30-60 second Plank Hold (elbows)
30yd Kettlebell Waiter Carry
*Rest 2:00 b/t sets