General Warm Up 10 Min Cardio

Then:

2×5 Wall Squat

2×10 Air Squat

2×5 Push Up

2×10 Strict Press

Then:

10 Front Squat Push Press (Thruster)

Then:

Go up in weight and do 9 reps

Go up in weight each round and decrease one rep.

Go all the way down to 1

Then:

100 Leg Raises

Then:

10 Min Cool Down Cardio work