102015 S&C

A1. Back squat, 4­3­3­2, :60 rest

A2. Strict pull ups or ring rows, 4x6­8, :60 rest

+

4 sets for even times:

40 double unders

12 alternating DB snatches

10 burpees

:90 rest

+

3 sets not for time:

10­15 hip extensions

:40 front leaning rest on ground