Warm up: 50 burpees

5 rounds
10 1 arm DB ROWS
-50/35lb dB
10 DB deadlifts
(same weight)
10 weighted sit-ups
(weight on
chest)20-30lbs

5 rounds
16 reverse lunges

-50/30 lb dbs
10 squats dbs on
shoulders (same
weight)
15 v ups