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A50

Bodybuild

For 8 Minutes:
20 Squat Jumps
20 Jumping Lunges
10 Tempo Goblet Squats (30X1)

Then

8 Minutes:
10 Renegade Rows (R/L)
20 Two-handed Curls
8-10 Kneeling Strict Press (R/L)

Then

4 Minutes:
4 Rounds:
30 Seconds: Torp Toe Touches
30 Seconds: Leg Extensions

AStrong

1. Hang Power Clean: Sets of 5

2. SLOW Layback Presses: Sets of 15

3. Deficit Push-ups: Sets of 12-15