A.
3 Rds
20 Goblet Squats
10e Alt Lunges
10e Jumping Alt Lunges
10e Skater Jumps
20 Jumps Squats
Try to get through the full cycle without stopping. Rest in between sets. Thanks to Barry Sanders for this gem.
B.
2 Sets
20 Banded Curl and Press (blue)
25 Banded Push-Ups
25 Chair Dips
10 Pull-Ups
10 Seated Single KB Shoulder Press (each)
C.
100 KBS Buy-In
Then
15 Min AMRAP
150m row/Plate jumps 20/16 weighted set-ups
5 DB Man-makers