A workout fit for the last day of the work week and a hero. Pace it, or kill it out of the gate?
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Warm up options are many, here are a common series of movements that are great for prepping. Change it up and see how mobile you feel after these.