A
2 min Ride/ Row
3 Rounds
15 Heavy Russian KB Swings
10 Single Leg Hip Bridge
5 High BJ
(10 min)
B
Tempo Front Squats
4x4
*4040 - 4 secs down, no pause, 4 sec up, no pause
(15 min)
C
3 Rounds
15 snatch (95/65)
15/12 cal bike/ski
then 3 Rounds
15 WB
15 T2B
(20 min)
D
3x20 partner leg throws
(5 min)