3x5 Wall Squat
3x20 Squat
3x20m Walking Lunge
2x20m OH Walking Lunge
Then:
3x5 SOTS Press @ 20# DB
Then:
“TailPipe”:
P1: 250m Row
P2: KB Rack Hold @ 2 x 53#
Three Rounds
Then:
One minute All Out AirDyne
Rest 2 minutes
One minute All Out AirDyne