3 Sets of:
Dumbbell Bench press x 20 reps
Banded Face Pull x 20 reps
A.
Banded Push Press 9×3 reps
then:
Filly Press – 3×6-8 reps
Tate Press 3×10 reps
Standing Shoulder Shrugs – 3×10-15 reps
B.
Complete as many rounds and reps as possible in 12-minutes of:
200m Row
10 Ring Row
15/10 Ring Dips
30 Double-Unders
C.
Tabata
Flutter
Sit-ups
Russian Twist