A.
4 Sets
Back Squat 8- 10 reps
Walking Lunges x 20 steps
Single Leg Bridge x 10 reps each side
Hollow Rocks x 20 reps
B.
Complete rounds of 21, 15 and 9 reps for time of:
Goblet Squat (50/35 lbs)
Pull-Ups or Ring Rows
Sit-ups
then;
Row 1000m