Monday

Warm up

Gen WU

20 jumping jacks

20 mountain climbers

20 air squats

2-3 rounds or 6 min which ever comes first

Spec WU

10 alternating ISO abs

10 abduction per side

10 hip thrusters

Barbell

Back squats

3 x 5 @ 85-90% of 5rm (if you do not have a 5rm you will set one)

Workout of the day

500m row buy in

then...

18-9-6

handstand push ups

goblet squats 53/35#

toes 2 bar

for time