1.) Back Squat- 5x5 Shoot to match or break your old 5rm.
20 Front Rack(if mobility allows) Walking in place Lunges. HAP Unbroken Sets.
10 Dips(strict as long as you can, then allow efficiency movement)
15 Straight Leg Deads @lunge weight.
15 Push Ups
Cash out: 800 M run.
*All sets are meant to be unbroken. Learn to modify and pace to your needs. Standards on all movements must be met. If you break a set without completing their is a 10 burpee penalty.