3 setsBarbell Roll-Outs x 10 reps

Banded Leg Curls x 20 reps

Then

Against a 3 minute running clock, complete as many rounds and reps as possible of:

50 lunge 

40 Anchored Sit-Ups
30 Push-Ups
20 Pull-Ups
Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets