Warm up:

Tabata x 3 times through (4.5 mins)

:20 PVC Pipe Good mornings

:20 Air Squats

:20 Plank Hold

2 Rounds:

10 alt Goblet Cossack Lunges w/ Devils press DB

8 Box or P-Lette Dips

3 Devils press @ weight you want to use for the workout

Conditioning:

3 Rounds for time (20 min Cap)

20 Back Squats or DBL DB Squats (from the floor)

15 Ring Dips or 30 Box/Paralette Dips

15 Devils Press (single DB)

Cooldown:

2:00 easy cardio