Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories
Then,
3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)
Workout
Front Squat, 3 sets of 5 reps
Press, 3 sets of 5 reps
Then,
300 push-ups
300 sit-ups
Max reps of fat bar pull-ups
Then,
1000m Row for time
