WARMUP
:30 bike
10 Kettlebell swings
5 Goblet squats
5 external oblique opener with leg raise
5 foam roll wall slides

BACK SQUAT:
5×5
60-75%

STRENGTH:
3 sets –
5 Dumbbell Curls
10 Pushups
5 Dumbbell lateral delt raises

CONDITIONING:
:30/30
Bike erg for 12 minutes