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
5 Rounds:
10 Bench press @ 155lbs
10 strict pull-ups (dead hang to chin over the bar - no kipping)
Then,
150 wall ball shots for time @ 20lb med ball (Example)
** Try to hit a target 10 feet above the ground. Substitute dumbbell thrusters if needed (Example)
Then,
Run 1 mile
