”Justin”

30-20-10

Back squats @ bodyweight

Bench press @ bodyweight or 3/4 for women

Strict Pull ups

*Scale weights as needed to make this workout challenging but doable within an hour and without sacrificing movement quality.

 

Deadlift (3 sec descent)

10-8-6

*15 KB squats after each set

 

then

 

3 rounds:

1 min  KB push press max reps 53/35 (switch arms as needed)

1 min Rest

1 min Front squat max reps 135/95 (no racks)

1 min Rest

1 min Assault bike max cals

1 min rest