10-1 Ladder - Timed - 44:28
Decline Push-ups
Russian Twist @ 25/10lbs.
Left leg lung + 2x15lbs.
Right leg lunge + 2x15lbs.
Pull up
Back extension
Renegade Row @ 2x15lbs. (pushup + row on each side)
Squat @ 2x15lbs.
Dips
Weighted sit ups @ 15lbs.
3x
30 Second Isometric Deep Squat
45 Second Plank
10 Jingle Jangle
30 seconds on/30 seconds off 5 yard Sprint
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