Every min on the min for 5 mins:
Pushups (RX = 15)
Stick to good form (solid plank, elbows tucked in, neutral chin.
Full range of motion (chest to the deck) and absolutely NO rolling!
You are not a beached seal!
25 mins to build up to a heavy weight on the following barbell complex:
1 Power Clean
1 Hang Powerclean
1 Hang Squat Clean
Touch n Go for all reps
Run 1 Mile