Warm Up

Strength

A)
P: Pull Up
M: Deadlift
B: Hammer Curl

B)

Metcon

Super Tabata:
Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold
First 8 intervals are bench dips/bench dip hold,
Second 8 are v-situps/hollow body hold,
Third 8 intervals are pullups / body to bar hold,
Fourth 8 intervals are squat jumps / squat hold and finally,
Last 8 intervals are burpees / plank hold.
There is no rest between exercises.