L1: a) Turkish Get-ups- build to heaviest possible weight for 4 continuous reps/ side

b) 3 sets: maintain consistent pace

10 Topside plate half-moons
15 Push ups
20 OH plate lunges

L2: a) High box jumps x4x4

b) Airdyne sprints- 60 seconds @ 90%
Rest 5 min x 8 (rest 7 min between sets 4 and 5)