For those who are up for a bit of a challenge, try out this workout I put together! I did all 3 components in the one session!
*Alter rest time depending on your fitness level and lifting experience.
Component 1: Trap bar deadlift x6 @70%
Prone rows x8 each side
DB Thrusters x10
Rower x20 cals
Rest 60 seconds
**Descending reps - 21/15/9
Dead Ball floor press
Medicine Ball Front Squat
Battle Ropes - 15 secs on, 15 secs off x 3 efforts
Band Anti Rotational Twist
**EMOM (2 min) for 5 Rounds
Plate toe touches x10
Anti Rotation Plate push x10 each side
Hold plank for remaining time
If you try it, let me know what you think!