A.
Three sets of:
Barbell Hip Thrusts x 8-10 reps @ 21X1
Strict Handstand Push-Ups x 6-12 or Push-Ups x 10-20 reps @ 21X1
Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Side Plank x 45 seconds each
Rest as needed
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps or Step-Ups (24″/20″)
10 Push Press (115/75 lbs) or Kettlebell Swings (24/16 kg)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
EZ BURN
Every minute, on the minute, for 15 minutes:
Minute 1: 45 seconds of Assault Bike
Minute 2: 14-18 Alternating Dumbbell Snatches (50/35 lbs)
Minute 3: 45 seconds of Rowing
