A)

2 sets:

1 minute max jump rope (singles or doubles)

10 hip extensions @ 10×1

10 DB strict press (DB in ea. hand/ hold for one second at the top of your rep)

 

B)

Back squats

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 80-85%

 

C)

10 minute amrap

10 burpees

20 step ups