Barbell complex:

5 sets: unbroken sets

• 4+4 one legged deadlift
• 4 hang power clean
• 4 thruster
• 4+4 reverse lunge
• 4 good morning

Start with empty barbell and increase weight 

try to do 3 sets with moderate weight, no heavy weights

about 2 min rest betweens sets

4 rounds

30 sec work /15 sec. rest

• Plank hold
• Side plank hold R
• Side plank hold L
• 1 hand KB squat

Advanced: heavy weight  and band resistance side plank 

Intermediate: moderate weight 

Rookies: no weight plank hold and light kb