4 Sets for quality
10 L-Sit Leg Raises (Support on parallel bars and then raise toes as high as possible)
10 Goblet Squats (w/2-3 sec pause in bottom, holding KB)
0:20 Tuck Hold (Hold on Paralletes hips as high as possible behind hands.)
10 Curtsey Squats (each leg)
6 Rounds for time
400m Run
40 Yard Sled Push
40 Yard Sand Bag Carry (Bear Hug)
BBW =-)