WARM UP

1MIN cardio of choice
-then-
4MIN AMRAP
10 samson lunge
5 pause squats
10 s/db shoulder press

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: FULL BODY

20MIN AMRAP
8/8 SA hang power clean
8/8 SA thruster
8/8 SA front rack lunge
8 burpees
8 lateral box jumps