25 calorie AD
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
3-2-1-3-2-1 push press
(heaviest possible)
(rest as needed)
11-9-8-7-6-5-4-3-2-1
strict pull up
(100m jog after each set)
3 rounds
21 push press 115#
3 legless rope climbs
27 GHD sit ups
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