Warm up 5min elliptical
***smith squats - 70lbs//smith step ups - 50lbs 3 supersets of 9
reps
6 rounds - 10s/30s for each exercise (4min each)
1- dynamic squat 21/20/19/18/18/16
2- inverted row 19/16/14/13/14/15
3- diver bombers 9/8/7/7/7/7
4- prisoner get ups 3/3/4/4/4/4
total workout time: 31min
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