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:
15 power cleans @ 95lbs
20 lunges holding 35lb DBs (10 reps each leg)
25 calories on airdyne
Then,
As many hand release push-ups as possible in 5 mins (Example)
