Warm up 10:00 Airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge
Then let the games begin:
5x Lunge+
5x Push Press
20 Laps of the gym
While holding a 45# bar or 2x 25# DB, or similar load, do 5x Lunges followed by 5x Push Press, continue till all laps complete