For quality: (note time)
100 Alt DB floor presses (25’s)
80 Alt DB up right rows
60 Zombie sit ups (hands on head and keep hips on the floor)
40 Bounding box jumps (22″) use 25lb plate (35lb if comp plate)
20 Man makers (35lb DB’s)

*for the alt floor presses the arm that is not being used is in the bottom of the press (elbow on the floor)
*for the alt up right rows the arm that is not being used is in the hang possition (elbow locked out)
*Man makers are as follows: push up-renegade row (right then left) then clean and jerk = 1 rep