Warm up:
12 minutes
12 banded squats
12 banded glute bridge ups
12 reverse hypers
12 cal bike
A. Class
(Belt/sleeve/shoes to go as heavy as possible on all sets)
B. 3 rounds
20/15 strict hspu(3 sets max)
25 ghd sit-ups
20/15 cal bike
25 toes to bar
Rest 3 min
C.
1500 m row
Rest 1 min
1200 m row
Rest 1 min
900 m row
Rest 1 min
600 m row
Rest 1 min
300 m row