25 calorie AirDyne
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 PVC pass throughs
5-5-3-3-1-1 push press
(heavy as possible)
(rest as needed)
10-9-8-7-6-5-4-3-2-1 strict pull up
100m jog after each set
(not for time)
10:00 amrap
2-4-6-8-10-etc
deadlift 225#
box jump 24"
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