2×5 Wall Squat

2×10 Squat

2×5 Goblet Squat

Then:

Ball Slam Ladder/Wall Ball

15 reps @ the following weights:

15, 20, 25, 30 – Slam

10, 14, 18, 18 – Wall

7:03

Then:

10x Goblet Squat +

10m, 20m, 30m, 40m Heavy Drag

x2 5:13

Then:

25 reps Back Squat @ 45#

90sec Airdyne

x 3 9:41