A:
6 sets of 5 (weighted) Strict Chin-ups or Negative Pull-ups (Outdoor: Bent Over Rows)
6 sets of 12 DB Hamstring Curls
Start a new round of both exercises every 2:30min.
B:
AMRAP in 15min of:
21/15 Calorie Bike/AB
16 Heavy Kettlebell Swings
30 AbMat Sit-ups
16 Goblet Reverse Lunges (same KB)
STRENGTH
A:
Front Squats
5x1 @ 89-95%
3x3 @ 65% w/3 sec down 3 sec pause at bottom
B:
3-4 rounds
6 BB Bench Press
6-10 Cyclist Squat
16 Bicep Curl to Shoulder Press
8/8 Bulgarian Split Squats