A) 3 sets for quality:

– 10 bent over BB rows

– 5/side TGUP sit-ups

– 16 alternating death march + 16 alternating lunges

Rest as needed.

 

B) 3 sets for quality:

– 6 stone to shoulder (3/ side)

– 10 slide hamstring curls

– 1 length of floor hand over hand sled pull

– 6 L-sit to extensions

 

C) 3 sets:

– 10 DB curls

– 10 DB tricep extensions

– 10 delt flys