A.
Five sets of:
Bench Press 3 x reps (Build to a heavy set)
Rest 1-2 minutes
Then:
Dips 3 x Max reps (Any variation)
Incline Supported One Arm Row 3 x 10 reps per side
Bent-over Reverse Fly 10 reps
B.
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Kettlebell Swing (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Kettlebell Swing (Partner B)
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Kettlebell Swing (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Kettlebell Swing (Partner B)
300 Meter Row each
C.
8 Rounds
Tabata Flutter Kicks
Tabata Sit-Ups