CLASS
Walking lunge steps 30 reps 

21 Pull-ups

21 Sit-ups

Walking lunge steps 30

18 Pull-ups

18 Sit-ups

Walking lunge steps 30

15 Pull-ups

15 Sit-ups

Walking lunge steps 30

12 Pull-ups

12 Sit-ups

Walking lunge steps 30

9 Pull-ups

9 Sit-ups

Walking Lunge steps 30

6 Pull-ups

6 Sit-ups
EXTRAS
6sets of RDL x 3

50-60% of 1RM

(Rest 2-3mins between sets)