Parsons And Sons

Warm Up: 3 Rounds of 10 Barbell Good Mornings, 15 Banded Pull-Aparts, and 20 Jumping Jacks.

Workout:

1) 4 Sets of 8 Alternating Barbell Overhead Lunges (4 each side) with a 2 second pause at the bottom per rep. Rest 1 minute between sets.
2) 3 Sets of 12 Bentover Rows with a light weight barbell or kettle bell. Rest 30 seconds between sets. 3) 2 Rounds for time: 100 Meter Farmers Carry + 10 Burpees over the barbell rest as needed inbetween rounds