Major: Legs
Minor: Back

Warm-up: Metabolic mobility for hips and legs
+ Aerobic primer (All options to choose from: Jump rope, rower,  bike, or light run for 5-10 mins)
10 Rounds of
10 Air squats 
10 Seated cable rows or cable pull downs (medium weight)

3 mins rest

Set 1: For Time
Double unders
DB Single arm Snatches (60/35)
(60 Double unders and then 6 DB Snatches each arm, 50, 5, etc..)

2 mins rest

Set 2:
1000 Meter row at 70% Controlled breathing

Shoulders and Spine