3 sets of:
30-45s Wall Sit (weight in Goblet Position)
Directly into 8-12 Goblet/Bearhug/Front Squats @tempo 3131
rest ~90s
3 sets of:
Max reps Push Ups @Tempo 31X1 (scale height or to knees)
rest ~30s
8-15 3-point rows / side (DB/KB/Backpack)
rest ~60s
12min AMRAP of:
50 DU/SU/Jumping Jacks
40 single arm Push Press (split as needed btw sides. If no DB or KB available do 40 Shoulder to Shoulder Push Press with Backpack or 20 Push Press with Barbell if available)
30 Ground to Shoulder (Backpack/DB/KB/Barbell)
20 V-Ups/Tuck-Ups/Sit-Ups