Set I--3x through -8-10 Goblet squats 3011 -Rest 45 sec -8-10 strict supinated grip pull ups 2011 -Rest 45 sec -15-20 KB swings -Rest 45 sec -30=45 sec plank Set II--10 min in pairs -10 slam balls -5 burpees

Set 1: 3x through -6-8 deadlifts @ 3011 -10-15 modified push ups -30 sec hollow holds Set 2: 3x through -30 sec pull ups -30 sec KB swings -30 sec squat holds

Warmup Set A: 2x through -6-8 straight leg deadlift @3011 -60 sec rest -12-15 assisted pushups Set B: 2x through -8-10 Single leg box step ups each leg -45 sec side plank each side -rest Set C: 8 min straight through -100 m run -10 DB thrusters