A. 4 sets:

-row x 2 min

-gh sit up x 15

-ladder x 4

B. tabata style:

1. 15m liner

2. dead lift bw/bw x .75

3. hollow rock

*** tabata is 8 rounds of :20 on / :10 off. the lowest reps out of the 8 rounds is your score. do all 8 rounds of 1 and then move on to part 2 for 8 rounds and then part 3 for 8 rounds.