Part A:
every 1:30 for 10:30 (7 rounds)
6-8 overhead squats or front squats, 55-65%
Part B:
every 1:15 for 15 minutes (12 rounds)
round 1: 10-15 lateral raises, light
round 2: 30 second hollow hold or plank
round 3: 10-15 each arm rear delt rows, light
round 4: 20 v-ups
Part C:
8 minute tabata
do 2 rounds in a row of each movement
sumo deadlift high pulls (16/20/24)
chest to bars
Stretch:
1-2 rounds, 45 seconds each
standing side stretch
scorpion on front
seated forward fold