A)2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top
B)
Max Pull-up
rest 2 min
Max Push-up
rest 2 min
1 Min Max Squat
C)4 Sets, For Total Reps Do:
2:30 Max Cal Assault Bike
30 Sec Max Clean and Jerk (95/65)
30 Sec max Burpee
rest 5 min
