Work Gym

Warmup

Rower 3 minutes

1 leg SLDL 8x8

Dumbbell press 5x12

GS 10x12

Workout

Dumbbell press 2x8x16

GS 2x8x16
Ab wheel 2x8

Power Clean 8,5,3x14
FS 3,2,1

Cooldown

Stretch: quads, splits, chest.
Rehab: SI