4 Sets for Quality
10 BB Good Mornings (Light)
8 Hollow Body KB/DB Pull-Overs
30 sec Bike/Row Sprint
*Rest 60 sec after each set
*Focus is on quality of movement, not speed
*15 min
3-5 min Rest/Transition
4 Sets for Quality
15 MB Push Ups
8-10 Ring Rows/Feet Elevated Ring Rows (1 sec pause at top)
60 sec Jump Rope
*Rest 60 sec after each set
*2 Hands on a medicine ball
*Choice of jump roping
*Focus is on quality of movement, not speed
*15 min