Workout 1

Warm-Up
5 minutes jogging. At the top of each minute, 15 push-ups
Back Squats
5x5 back squats
*focus on getting down below parallel
Bench Press 5x5 @ 130/135
*feel it out and use a weight that you'll have to struggle to get the 5th set
Dips - 5 sets max reps per set
Conditioning

800m run
7 rounds of 5 pull-ups / 10 push-ups / 15 air squats
800m run

Lunge University
100-150 lunge steps with your favorite music blasting

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