A) Every 5 minutes x 3 sets:

– 16 front rack reverse lunges

– 6-12 strict handstand push-ups

– 6-12 strict supinated pull-ups

*Lunges should be at or heavier than last week’s heaviest set.

 

B) 3 sets for quality of:

– 1 length x seated hand over hand vertical sled pull

– 10 double KB iso front squats @ 3030 tempo

– 1 lap/arm suitcase carry

– 10 medball hamstring curls @ 3030 tempo