A. 5×5/per side Back Rack Reverse Lunge

In btw each set, perform 10 hamstring curls using rower seat 

B. 4×6 Tempo Dual DB skull Crushers @ 31X1.  :60 sec rest between sets 

C. 16 min AMRAP @ steady pace:

400/350m Row or 21/18 cal. Bike

15 Wall Ball

30 DU

8 inch worm push up