”Bodybuilding condition”

5 rounds:  alternating every 90 sec.

• 10-15 Hip extension in GHD 
• 6-8 x reps each leg  Front rack reverse lunge with barbell
• 8-12 Squat w/2 heavy dumbbell

Core 

8 min Tapata alternating:

Advanced: GHD sit up and KB american swing 

Intermediate / rookies : Weighted sit up and KB american

*The purpose of this workout is to have the same amount of reps from start to end