A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-Ups
C.
Every minute, on the minute, for 6 minutes:
Minute 1 - 8-10 Supine Ring Rows @ 2111
Minute 2 - 45 Second Prone Plank Hold
