General Warm Up

10 Min cardio of choice at moderate pace

Then:

2×5 Wall Squat

2×10 Air Squat

2×5 Shoulder Dislocate

Then:

5 Pull Up

5 Push Up

10 Rounds

rest as needed

Then:

100x Man Maker for time

Then:

100 Knees to elbow

Rest as needed to get complete reps

Then:

Cool Down 10 Min cardio of choice at moderate pace