Warm up:
Tabata
Squats
Good mornings
Strict toes 2 bar
Bandy row
Workout:
Part A Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg Station 2 –Hanging medball Hamstring curls x 10-12 reps Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps
Part B For max reps: 4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)
Rest 60 seconds, and then…
Postworkout: For max calories: 4 Minutes of Rowing