Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Strength: 4 x 10 @ 55% of front squat
May Challenge: 19 minutes total of squat hold, break it up however you need to but try to do it in as few of sets as possible.
*3rds, 50-air squats, 7-pull-ups, 10-hang power clean w/broomstick or PVC pipe
*Rest 5 minutes
*3rds, 50-calorie row, 15-push-ups, 50-single unders (jump rope)