A. 3 sets:

-hip extensions x 15

-dips x 3-5

-leg raises x 10

B1. bench press x 5 x 3

B2. push ups x :30 amrap x 3

-rest 3 min bt sets

C. for time:

-800 m run

-40 kb swings

-400 m run

-30 kb swings

-200 m run

-20 kb swings