Warm-up: 20 walking lunges, 50 jumping jacks
Matt Hooker Shit Sandwich
20/10, 4×4
DB thruster
Hkj
Plate circles
V crunches
1:00 rest
40/20, 4×4
DB deadlift + squat thrust
Kb swing 20/20
Plate raise + oh squat
Left toe touch-right-5double
1:00 rest
20/10, 4×4
DB pulse lunge
Mtn climber
Oblique twist
Bicycles
Finish: plank 3:00
