SAMSTAG

A. Work for 15 min or 3 sets

Pull-ups @ X331 (^-v_)

Chinese plank (face down)

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B. Work for 12 min or 4 sets

6-8 Hamstring curls on rower*

10 /side Adductor raises with 2 sec hold at top

*important: keep pelvis in posterior tilt!!

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C. Work for 12 min

Together: 200 m Jog

Each: 5m forward, 5 m backward Banded chameleon/lizzard crawl