(with empty bar (45#/35#, or 15# bar)
2 min without dropping the bar (just go through these 4 movements nice and slow for 2 minutes, then rest 1:00 and do that 3 times, starting where you stopped):
10 Deadlift
10 Bent over row
10 push press
10 back squat
6 sets
Max reps (30 sec on : 30 sec off) Bench Press @95/65
Rest 2:00
6 sets
Max reps (30 sec on : 30 sec off) Back squat from floor @ 115/75
Rest 2:00
6 sets
Max reps (30sec on : 30 sec off) KB Swing @ AHAP
2 or 3 rounds of (depending on time left)
30 sec plank (move hips up and down right)
30 sec plank (move hips up and down left)
30 sec straight
30 sec superman
1- Shoulder Smash 2:00/
2- Posterior chain floss 2:00/