500m row
2x5 wall squat
2x10 goblet squat 53#
2x10 wall ball 25#
2x20 walking lunge
2x10 GHD sit up
4x10 leg swings
2x10 pvc pass throughs
7x2 snatch (drop and reset)
(rest as needed)
3-3-2-2-1-1 back squats
(rest as needed)
(work up to heavy set)
tabata AirDyne x 3 sets
(rest 5:00)
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