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 GHD Sit-ups or 15 regular Sit-ups (Example)
Workout
Back squats, 5 sets of 5 reps @ 205lbs
Then,
Run 1.5 miles for time
Cool-down
Stretch
