Warm up:

200m jog (once)

3 rounds or 10 minutes

10 air squats

10 push ups

10 walking lunges

10 high knees

10 but kicks




BS warm up: 15 slow ass to grass back squats with just the barbell x2

back squat  5x@65%, 5x@75%, 5x@85%%; rest 2-3 min b/t sets

(Note: percentages are based off of heaviest 1 rep max back squat, if you don't know work to a tough weight. Use a spotter if necessary)


B1. 15 ring dips; rest 20 sec

B2. 15 Chest to Bar pull ups; rest 90 sec x 3 (Do B1 first rest, then B2 = 1 set)




4 sets

20 sec sprint; 10 second rest walk


Cool Down:

200 m walk; Dynamic chest and thigh stretching

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