Flow

The BTE press is a combo move that supports intentional movement. Start with feet under the hips, curl or clean db/ kb to shoulder as you step the opposite foot back into a lunge. Perform a press with the db/kb as you return to standing position. Reset weight to the shoulder and repeat again. Switch sides after 5 reps.

Move into a light pull on the sled (super rope for efficiancy) and finish the round with cardio, effort of your choosing.

Continue this circuit for 10 min before starting the next circuit.

Now, perform only a reverse lunge, alternating L/R, hold weight at shoulders. Then move immediately to alternating shoulder presses, left then right etc. Before repeating rope pull and cardio.