Buy In: Tabata Downdog progression. Couch stretch, captain morgan stretch, olympic wall squat.
Back Squat 2x3@60%,1x3@70%, 1x Max reps@80%
then in 10 minutes complete as many rounds as possible of: (do this workout outdoors if you need the space)
8 reps Hang Power Snatch (53/95)
8 reps Walking Overhead Lunges (53/95)
8 reps Hang Power Curls (yep- trust your gut on this one, you'll figure it out)
8 reps Walking Overhead Lunges