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
As many rounds as possible in 20 minutes of:
5 Deadlifts @ 135lbs
10 Box jumps (Example)
15 Abmat sit-ups
Then,
Run 1.5 miles for time
Cool-down
Stretch
