A) Every 5 minutes x 5-6 sets for times:

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs (20/14)

*Goal is to try and keep set times within 15-20 sec off set 1.

 

B) 3 sets for quality:

– 8-10 ab wheel rollouts

– 12-15 DB/BB curls

– 20 tricep band push-downs