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
4 Rounds:
20 Front Squat @ 135lb
20 Dips
20 KB swings @ 70lb
20 Box jumps
Then,
Row 1000 meters for time
