Circuits, circuits

2 cups coffee, 1 Rockstar Pure zero
BCAA+5g creatine
Squat thrusts (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15)
After every squat thrust did
Thumbs out scarecrow squat, Yellow band, Last rep of each set 3 second negative+ 3 count bottom position, 3 count parallel, 3 count bottom
1, 2 , 3, 4, 5 for 3 rounds total
3rd stair PU, last rep of each set 3-5 second negative, 3 count at the bottom
1, 2, 3, 4, 5 again 3 rounds total
Plank
5 count, 10 count, 15 count, 20 count, 25 count
40 minutes total

Next circuit
Squat hopsx3+1 vertical
Bear crawl to mat
Crab walk to mat
Rack walk to end of walk way, waiter walk back (16kg) each side
4, 3, 2, 1
Estimated ~30 minutes

Yellow band deadlift neck stretches (left, right, front back)
5 count, 10 count, 15 count, 20 count
Yellow band dislocatesxmany
Yellow band deadlift neck stretches (right, left, front, back)
5 count, 10 count, 15, count, 20 count

BCAA+5g creatine
Wrist, shoulder/pec, and calf stretches