A) 4 sets:

– DB Bench press x 10-12 reps @ 2011

– R60S

– Weighted pull-ups x 4-6 reps

– R60S

– 30 seconds of hollow rocks

– R60S

 

B) Four sets of 3-minute sprints of:

“Cindy”

– 5 Pull-Ups

– 10 Push-Ups

– 15 Air Squats

 

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score is total number of rounds completed.