A.
Three sets of:
Front Squats or Goblet Squats x 8-10 reps
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5-7 reps
(use an appropriate weight or modification for this rep range)
Rest 45 seconds
Hollow Rock/Hold x 30-45 seconds
Rest 45 seconds
Jump Rope (Single or Double-Unders) x 45-60 seconds
Rest 45 seconds
B.
Four rounds for time of:
400 Meter Run
7 Dumbbell Man-Makers
(push-up, power clean, push press)
