Mobilize, then:
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 80%
B. 3 rounds for time:
15 ghd sit-ups
60 double unders
15/12 cal ski erg
C. 3 sets:
10 tricep extenstions
10 bicep curls
*any style you like with these