you’ve only got 1

[drop weight on landmine]

a.20W-10R

bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs

landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI

3x

B. 5 min

15 DB front squat https://www.youtube.com/watch?v=Edew5mv3G7I

15 Russian twist R-L= 1

15 lat raise

b.20w-10r

pulse wide grip trx row

sumo high pull double yellow/red

3x

C. 5 min

20 KB RDL https://www.youtube.com/watch?v=Uf83qkg3zeg

16 kb or db seasaw press (double 4 more for 20) https://www.youtube.com/watch?v=093VsfMBI_w

10 box jump

c.20 w-10 r

contra lateral https://www.youtube.com/watch?v=pRq274C7j8A

handcuffed v-ups https://www.youtube.com/watch?v=0cSIFUz4FVE

3x

D. 5 min Amrap

15 attached band chest https://www.youtube.com/watch?v=aLDX5u4XN8U red/black

15 band jump pull red https://www.youtube.com/watch?v=RC9rA7fwUog

15 band pull apart yellow https://www.youtube.com/watch?v=VEZpJvPrrjg