WARM UP
bike or row 4 min - 50% - 3rds: 5 air squats w/ pause, 5 push-ups then pike hands to feet - 2rds: 10 alt high kicks, 10 jumping jacks, PVC mobility
squat complex w a "pause" from rack - warm up then - 3x3 front, 4x2 back, 5x1 OH
10min alt emom: bear complex - squat jumps
Alex Ab Series + 3rds 15 push up, 30 air squats
