This is how we roll. Awesome weekend with John Sutherland of Adaptive Body Works. Great times.
Agile 8 plus 2 sets of 5 banded air squats and 5 banded goblet squats.
Work to a heavy single then 5x5x80%
21 15 9
Double KB Clean
Quality not speed. Challenge yourself! Make the KB Cleans as heavy as they can get. Ring Rows. If you dont need to rest you have gone to easy T2B are strict.