A.
Four sets of:
Back Squats x 8-10 reps @ 2011
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds
Hollow Rocks/Hold x 30-45 seconds
Rest 45 seconds
B.
Five sets of:
30 seconds of Assault Bike Sprints
30 seconds of Rest
30 seconds of Row Sprints
30 seconds of Rest