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 20 minutes of:
10 Dumbbell hang power clean & press @ 35lb DB's (Example)
10 GHD sit-ups
10 Front squats @ 95lbs (Example)
