A. 4 sets:

Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1

Station 2 – Tempo Push-Ups x 10 reps @ 1111

Station 2 – Supine Ring Rows x 10 reps @ 2111

 

B.

Three rounds for time of:

Row 500 Meters

24 Russian Kettlebell Swings (heavy)

12 Box Jumps (20″)