Nuff said.
WU:
USA Wrestling Partner Pyramid (5 rep)
Air Squat
Push-up
Jumping Jack
Sit-up
Lunge
STR:
3 sets for quality, not time:
10 GHD Sit-ups (weighted if needed)
10 Glute Ham Raise (PVC scale)
10 Bent-over Row (weighted barbell)
For Time:
2,000 m Row
Cooldown:
Lax Ball Glute SMASH