Notes
Warm up
Side Plank with 5lbs - 3x0:45/side
Chin ups Body Weight - 3x5
One leg glute bridge - 3x8/side with chains
Single Arm Angled Barbell Press - 3x8/side 15, 17.5, 17.5.
Single Leg Squat - 3x8/side on a 15, 18, 18 inch box.
AMRAP 15 minutes
10 inverse push ups
40m walking lunge
20 medicine ball slams (12 then 16 lbs)
4 rounds (I think, I lost count). This was pretty hard.