A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110 OR GHD Sit-Ups x 10-12
Rest 45 seconds
B.
Four rounds for time of:
50 Double-Unders or 12/8 Calorie Assault Bike
25 Push-Ups
25 Kettlebell Swings (heavy)
