warm up 10:00
3×10 goblet squats @ 25#
3×5 wall squats
3×10 lunges

4 x goblet squat progression ladder:
x12 goblet squats @ light weight
x8 goblet squats @ medium weight
x4 goblet squats @ heavy weight
*in between each step of the ladder complete x5 hand release push-ups
*total of 60 push-ups + 96 squats
rest some

pull-up ladder from 2-10 (increments of 2)
*in between each step of the ladder complete 15 yards walking lunges @ dumbbells

rest some
3 x …
:30 crunches
1:00 plank
:30 rest

cooldown 10:00