10 min Warm-Up
Stretch
Then:
3×1/2/3/4 Pull-Up Ladder
little to no rest in between reps
3×2/4/6/8 Push-Up Ladder
little to no rest in between reps
3×3/6/9/12 Air Squat Ladder
little to no rest in between reps
Then:
Squat
2×5 @50%
2-3×4 @60%
1 min rest in between sets
Then:
6×4 @70-75%
2-3 min rest in between sets
Then:
100x AB Work or Your Choice
little to no rest
Then:
Stretch

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