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 15 minutes of:
5 bent-over barbell rows @ 95lbs
10 barbell push press @ 95lbs
15 back squats @ 95lbs
*Use the same barbell for all three movements
Then,
Run 2 miles for time
