Warm-up:
5 minute row or run
then..
20 meter lunges
10 meter inch worm w/ push-up
PVC pipe; overhead pass through, good mornings, & rotations
Front Squat:
4 x 5 @ 75%
1 x 10 @ 60%
Strict Pullups:
4 x 5 (2 sets pronated grip/ 2 sets supinated grip)
Ring Dips:
4 sets between...