Buy In: Tabata PVC leg work- :20 left hip flexor smash, :20 right, :20 left calf smash, :20 right calf smash, repeat. Olympic wall squat, asian squat, ankle mobility.
Front Squat: 2x3@60%,70% 1x Max reps@80%
then for time:
20 Pull ups
30 Push Ups
40 Sit ups
Rest exactly 3 minutes.
Repeat 2 more rounds. Your total time will include 6 minutes of rest. Practice reading to comprehension. Email questions to Franklin@TL/DR.com