Warm up: Tabata stationary lunge 4 rounds, left leg 4 rounds, right leg
+ 400-meter run
6 Rounds of 5 Reps (Beginning at your BW, add some weight every new round) Back squat
Workout: Death by double-under and wall ball shot Start at 1 rep each at minute one and increase both by one rep each minute until failure.
Postworkout: 5 Rounds of 20 butterfly sit-ups 20 hollow-to-reverse sit-ups