A.
Four Sets
Back Squat x 5 reps
TGU x 2-3 reps per side
Barbell Rollout/Ring Fallouts x 6-8 reps
One arm Row 8 reps per side
B.
Four sets of 3-minute sprints of:
5 Pull-Ups
10 Push-ups
15 Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
