Warm-up- Air squats x10
Ring rows x 8-10
Do three rounds with 45 seconds rest between sets. If you’re in a group, rest only while others are doing the rows.
Workout- 30 sec on/30 sec off
Do 4-5 rounds consecutively
Finisher- Ball slam ladder 10,9,8,7,etc down to 1
Rest 10-15 seconds in between sets
Hope it warms up for you guys!-Jake