Three sets of:
Assault Bike x 30 seconds
PVC Pipe Pass Thrus x 10 reps
Into . . .
Holding a 2.5-5 lbs plate in each hand, complete:
Bicep Openers x 10 reps
Xiopang x 5 reps per side
Bent Over Rows x 10 reps
Bicep Curl + Press x 5 reps per side
Into . . .
Plank Walk x 60 seconds for max distance
(place a metal plate under each foot so that you can have your legs slide as you perform your plank walk)
A.
In 20 minutes, build to a 1-RM Front Squat
B.
Three sets for times of:
Assault Bike x 25/20 calories
Double-Unders x 50 reps
Chest-to-Bar Pull-Ups x 15 reps
Burpees to 6″ above standing reach x 15 reps
Rest 4 minutes