A)

2 sets:

400m run

30 sec rest

10 single arm bent over row (10 ea side)

30 sec rest

10 hip extensions @ 3130

30 sec rest

 

B)

3 sets:

10 back squats

(3 minutes rest between each set)

 

C)

10-9-8-7-6-5-4-3-2-1 of:

pull ups

KB swings