5/4

3.5 mile walk

3 Rounds - 20 sec on, 10 sec off
Stairs
Split Squats
Shoulder taps
Plank hip dips

3 min AMRAP
10 Goblet Squats
10 Mountain Climbers

3 min AMPRAP
10 Side Lunge
10 Shoulder Taps

Lying Overhead Tricep Dips 3x10
DB Curl 3x10
Straight Leg Sit-Ups 3x10

15 - 25m sprints
5 - 100m sprints

1.75 mile jog