A) Every 3 minutes, for 12 minutes (4 sets):

– 12-20 alternating pistols (6-10/leg)

– 8-10 horizontal ring rows @ 20X1

– 10 hollow rocks

 

B) Every 5 min x 4-5 sets @ 80-90% pace:

– 500/400m row

– 20 RKB swings (53/35)

– 10 toes to bar

 

C) Mobility:

– 90 degree bench stretch x 2-3 min/ leg

– BB quad smash x 1-2 min/leg