“A:
2 sets, of:
Air Squats x 15 reps
Mountain Climbers x 20 reps
Couch Stretch x 30/30 sec

B:
Every 2 min for 10 min, of:
Front Squat x 8 reps

C:
Morrison
50-40-30-20-10 Reps For Time
Wall Ball Shots
Box Jumps*
Kettlebell Swings @16/12kg
* Box step up/down
Time Cap 30 min

D:
2 sets, of:
Banded Triceps press x 50 reps
Back Raisers x 50 reps”