Warm up(10)
10 jing jangs
10 plyo
10 pvc good mornings
10 pass thru
10 halo
10 jax
10 rev lunge
10 active samson
1:00 min quad stretch

Workout(25)
5 giant sets
10 bench press
10 barbell curls
10 upright row
10 low ring dips
10 hollow rocks
rest as needed between rounds

Finisher
50 tucks
1:00 min chest opener