Warm up 12 min KB Complex, 1 min each:
One Arm Swing Right
One Arm Swing Left
Figure 8 Right
Figure 8 Left
Clean & Press Right
Halo Right
Clean & Press Left
Halo Left
Right Lunge
Snatch Right
Left Lunge
Snatch Left
Strength
5 x 5 Press
5 x 10 Pull UPs
Power Endurance
5 x Lunges plus 5 x Push Press for 400m
Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Athletic Firefighter 