Warm Up
Jump Rope 2 min
10 deep walking lunges w/ twist
10 reverse hypers(Using the GHD, put your waist on the hip pads, hold the foot posts and lift your legs behind you)
10 3-count air squats

Back Squat
5-5-3-2 as warm up
3×5 work sets add weight from last time

7 rounds
3 pull ups
5 box jumps
7 push ups

Wall Straddle 2min
Death Stretch 2min/side

Hamstrings 2min/side