5-10 min Warm-Up

Then:

Stretch/Foam Roll

Then:

Back Squat

2×10 @empty barbell – warm-up

Then:

Back Squat

3×15-20 @45%-55% of 1 rm

2 min rest in between sets

Then:

28 rds – 21 mins total time

1 min 5x pull-ups +

10x push-ups

remaining time is rest

Then:

30 sec jump rope (quick – fast pace, unbroken if possible)

Then: 2-3 min Intermission

Then:

3×15-20 reverse back hypertension

1 min rest in between sets

slow and

3×15 RDLs

1 min in between sets

Then:

Stretch/Form Roll

 

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