A.
Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Pull-Ups x 4-6 reps (any grip, no kip – load/modify as needed)
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds
B.
Five rounds for time of:
400 Meter Run
20 Kettlebell Swings
10 Push-Ups