Monday
A1. Back Squat, 8-10 x 5 sets, 90 sec
A2. Chin-ups, 10-15 reps x 5 sets, 90 sec - find a way to make 15 reps
A3. Romanian Deadlift, 8-10 x 5 sets, 90 sec
A4. Push-ups, AMRAP in 60 sec x 5 sets, 90 sec

Tuesday - optional
10 min EZ AD
+
5 sets:
Airdyne Sprint 60 sec - increasing pace 10% every 20 seconds (80% first 20 sec/90% second 20 sec/100% third 20 sec)
Rest 6 min
+
10 min EZ AD