5-10 min Warm-Up

Then:

5-10 min Stretch/Foam Roll

Then:

Back Squat

3×12-15 @45-55% of 1 rm

2 min rest in between sets

Then:

3 rds w/1 min rest in between rds

1K Row +

5x Pull-Ups +

10X Dips or Push-Ups

Then:

3×10 Sit-Ups

1 min rest in between sets

3×10 Back Extension

1 min rest in between sets

Then:

5-10 min Stretch/Foam Roll

 

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