A.
Three sets of:
Back Squat x 6-8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 90 seconds
B.
Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups or 10 Strict Seated Presses
10 Goblet Squats
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
