Perform 3 sets of each superset. Rest 1 min between each SS. Complete all 3 rounds of each SS before moving on.

100 jump rope (1 set only)

5 front squat AHAP
24 lunge steps

5 ring dips
20 OH DB French presses 15/35

5 strict underhand ring chins
20 db curl swings 15/25

100 sit ups (1 set only)

Post weights and reps to comments. 

Yup the cute lil thing behind the counter storms the workouts, too!