Start off today with DE bench press- 3 reps on the minute for 12 minutes. Use approx 60% and chains if you have them.
Rest 5-10 minutes and then perform as rounds as possible in 20 minutes of the following:
15 sit ups
10 air squats
1 dead lift at 315/185
1 waiter’s carry 50 yards at 45/25
Post results to comments!! Good luck!!