Openers

Ring plank hold plus knee tuck ups
(“Work from home” Fifth Harmony)

Rear elevated foot split squats + tuck jumps
100 reps each leg and every time you break 5 tuck jumps

3 rounds of sandbag carry
Line up 4-5 bags and carry each bag as fast as possible for 100 ft

3 sets
Sandbag clean and throw for 3-5 reps

Jefferson squat hold + back extensions + barbell shrugs
:30 sec hold + 5 ext. + 5 shrugs

Anderson squats
4 sets x 5 reps