45 minute endurance run. Felt strong and pushed the pace for the last ten.

Warmup 10 mins of stuff related to workout

Strength / leg day: 4 sets, steady work no pauses, rest 2 min between work sets:
6 back squat @155
12 Alt lunges with dual dumbbell in front rack hold 2x30
25 jumping air squats

Workout: 17 mins to try to complete: 5 rounds of
100 double unders
25 QUALITY pushups (full range, plank body form) no BS "pops"

Stretch

Handstand walk practice. 10x10m walks.

2.5 mile run

HIIT workout on Stair Master

Monday full body lift routine