workout 2 for 9/5-9/9

Warm-up
Jump Rope 2 mins
roll out 4 mins
lunges
iso back extension with rear delt flies 2*15
mountain climbers 2*40
super plank 2*45

Workout
20 Deadlifts @ 60% max
25 chest to floor push ups
500m row
4 rounds AFAP

Workout 1 for 9/5-9/9

Warm up
jump rope 2 mins
roll out 4 mins
overhead squats 2*15
pull ups 2*15
Toes to bar 2*12-15

Part 1
Back Squat 5*3

Part 2
6 DB Front squat
3 pikes
6 DB Front squat
6 pikes
6 DB Front squat
9 pikes
12 mins AMRAP