4 Rounds

  • 15 roll situp pushes
  • 30 prison squats (hands behind the head for proper form)
  • 8 walk downs
  • 16 spin lunges
  • 20 lateral raises

1x only – whenever you want

  • 30 box jumps
  • 20 pull ups
  • 1 duck walk
  • 1 minute L sit