5 rounds of:

  • 400m run (6mph)
  • 15 free squats
  • 15 air squats
  • 10 double dumbbell bent over rows (45lbs)
  • 10 pushups

Then I did a 45 second plank and 2 15 second side planks, followed by shoulder rotations with 7lbs.

Shendy.