Warm Up
3 sets of:
100m run
10/side half kneeling pallof press
10 bent knee hollow hold with DB lateral raises https://www.instagram.com/p/Bx46pSPlRw8/ (2nd to last in video)
10/side staggered stance deadlifts with an empty bar

Mobility: https://www.instagram.com/p/Bx46pSPlRw8/
10 cat/camel stretches
10 tall plank spinal flexion/extensions
10/side tall plank side bend with rotation

Skill: deadlift- dimmels
3 sets of 8-10 reps at 60-65% 1RM conventional deadlift https://www.youtube.com/watch?v=bXF-ADj6Jos
between sets of dimmels complete 10 bent over barbell or dumbbell rows

Every 4:00 for 4 rounds (16:00)
bike cals 15/12
KB or DB power cleans x 10 35/25 25/20
tire flips x 4