Warmup:
2 rounds
150m Row
10 pushups
10 seal jacks
10 scissor jacks

stretches

Skill:
Banded squats
5-5-5-5
135-155-185-205

Workout:
15 reps back squat 155#
12 ring pushups
Row 250M
18 reps back squat 155#
9 ring pushups
Row 250M
21 reps back squat 155#
6 ring pushups
Row 250M

12:40