Day 16

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
4 Rounds:
20 back squats @ 135lbs
20 strict DB press @ 35lb DBs
20 GHD Sit-ups (sub 40 sit-ups if no GHD)
Run 400m