Brizelda gunderson?

(Athlete)

Back squat 7 sets of 3

Front squat 7 sets of 3

Circuit of 10 rounds

Burpees x 10

Back squat x 10 @ 135

(Beginner)

Pushups (chest to the floor then take your hands off the ground and then put them back and push up again.) do 5 and then 5 air squats every minute on the minute for 18 minutes.