1 set:
2:00 row or bike, easy
:20 Samson stretch/leg
10 alternating plank shoulder taps
10 wall-facing squats (knees track toes)
10 unweighted box step-ups

1 set:
2:00 row or bike, moderate
10 reverse lunges
5 scap pull-ups
10 wall-facing squats (chest up, heels down)
10 box step-ups, light dumbbells

1 set:
2:00 row or bike, fast
5 inchworm + push-ups
5 kip swings
10 wall-facing squats (depth)
10 box step-ups, workout weight

- RX -
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (35/50 lb) (20/20 in)
25 toes-to-bars
100 air squats
- Use two dumbbells; carry any way.

- INTERMEDIATE -
For time:
75 air squats
15 toes-to-bars
50 DB step-ups (20/35 lb) (12/12 in)
15 toes-to-bars
75 air squats
- Use two dumbbells; carry any way.

- BEGINNER -
For time:
40 air squats
15 hanging leg raises
30 step-ups (12/12 in)
15 hanging leg raises
40 air squats

- MASTERS 55+ -
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20/35 lb) (12/12 in)
25 toes-to-bars
100 air squats
- Use two dumbbells; carry any way.

3 sets:
:30 saddle stretch
:30 downward dog stretch

For time:
100 air squats
30 sit-ups
50 DB step-ups (35/50 lb) (20/20 in)
30 sit-ups
100 air squats
- Use two dumbbells; carry any way.