<p>1 minute on cardio</p><p>30 seconds of all:</p><p>PVC pass through</p><p>PVC good mornings</p><p>Toy soldiers</p><p>Pidgeon pose right and left</p><p>kip swings</p><p>scap retractions</p>

1 SDHP
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 KBS
7 Pull-ups
8 Knee-to-Elbows
9 Box Jumps
10 Burpees
11 DU
12 Plate OH Alt Lunge

Pick one weight for your barbell