Superset (a superset is a technique in which you perform 2 exercises in a row with very little to no rest in between) 4 sets of 6 heavy barbell back squats with heavy bent-over dumbbell rows.
Work on: Power-cleans and Push-press (see video below!) until you feel comfortable with them.
3 rounds of:
9 squat jumps
12 bicycle crunches (each side)
200-meter run (0.12 miles)
Don’t forget to time your workout! And have fun!
Stay fit, stay faithful ~<3 Di