get. yoked. up.

  GSP does lunges, so you probably should, too

A1. Barbell Row: 5x5, building to tough 5; no rest
A2. DB Reverse Lunge: 5x6-8/leg; rest 60 sec

B. Airdyne / Skill Work Intervals
    2 min on @ 90% / 2 min off x 5
  >>Practice light skills during rest period i.e. FLR, planks, pistols, double-unders, mobility drills, etc

C1. SLER: 3x12/arm @ 3020
C2. Wall Quad Stretch: 3x45 sec/side