A.
Four sets of:
Pause Front Squat 5 reps OR Goblet Squat x 8-12 reps
Rest 45 seconds
Resistance Band Face Pulls x 12-15 reps
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 6-10 reps
Rest 45 seconds
B.
Five sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250m/Run 300m
Air Squats
C.
Dumbbell Hex Holds
3×1 minute hold
