A) Every 90 sec x 5 sets each:

Station 1: 5-4-3-2-1 x bench press @ 20X1

Station 2: 5-4-3-2-1 x deadlifts @ 20X1

*Set of 1 should be around 95%.

 

B) Every 90 sec x 4 sets each:

Station 1: 12 BB hip extensions from ground w/ pause

Station 2: 30 sec accumulated L-sit hold (parallettes or boxes)

Station 3: 6-8 weighted pull-ups or 4 negative pull-ups