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
5 Rounds:
10 Back Squat @ 185lbs
10 Stiff leg deadlifts @ 115lbs
Then,
5 Rounds:
Max reps strict pull-ups without dropping from the bar
Max reps push-ups
*1 minute rest between rounds
Then,
Run 1 mile
