A.
Three sets of:
Barbell Glute Bridges x 8 reps @ 20X1
(go heavy on these!)
Rest 30 seconds
Dumbbell Death March x 20 reps @ 3011
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 1111
(stick to the tempo – one second pause at top and bottom)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings
20 Alternating Cossack Squats (with KB if possible)
100 Meter Run