It's All About Me.

WARMUP

10x Lateral Jump over heavy bag & Ball Slam @ 15# ball (jump must finish with deep squat before extending to slam ball) +
20x Knees-to-Elbows +
10x Lateral Jump & Ball Slam +
30x Sit-up (feet anchored) +
10x Lateral Jump & Ball Slam +
40x Atomic Sit-up

WORK OUT

30/30 intervals: 30 seconds of work followed by 30 seconds of “rest” taken in a compromised position, repeated four times, 4 minutes total (per movement)
30/30 Push-up (rest locked out at top, aka Forward Leaning Rest)
Then:
30/30 DeadLift @ 135# (rest is taken at Dead Hang)
Then:
30/30 Push Press (rest is taken with DBs held overhead with arms locked-out)
Then:
30/30 Squat (rest in bottom hold of squat, thighs parallel to floor)

3 SETS

10x Back Squats @ 225# then,

10x Front Squats @ 135#

3 SETS

Calf Plunges w/ 3 plates

100x Calf Raises on Leg Press

2 SETS

100x Strip Set on Hack Squats

3 SETS

10x Good Mornings @ 205#

10x Pancakes