Warm-up

2 Rounds For Quality:
5 Straight-leg Strict Toes-To-Bar (aim for as much range as possible under control)
10 Alternating Lunges
10 Air Squats
10 Jumping Alternating Lunges

Work

“Screwball”
20 Minute AMRAP:
50 Wallballs @ 20/14
40 Box Jumps @ 24/20
30/24 Calorie Echo Bike
20 Toes-To-Bar
10 Bar Muscle-ups

Home/Outdoor

25 Air Squats
20 Jumping Air Squats
400m Run / 2 Minutes Any Machine
15 Sit-ups
10 Deadlifts/Rows/Pull-ups