Cleans - 1x2@50%, 1x2@60%, 1x2@70%, 1x2@80%, 2x2@90%
10 Tire Flips
sets x reps
If you don't know your 1 Rep Max, use trial and error. The last two sets should be very difficult. Aim for approx 2-3 minutes of rest between each set.
Tabata- eight rounds of 20sec of work with 10 sec of rest. You must complete all 8 rounds per excercise before moving on to the next excercise.
DB shoulder to overhead