Workout of the Day

A.
Four sets of:
Shoulder Press x 4-6 reps
Rest 90 seconds
Weighted Pull-Up x 4-6 reps
Rest 90 seconds

OR

Four sets of:
Shoulder Press x 6-8 reps
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

B.
Three rounds for time of:
500 Meter Row
20 Shoulder to Overhead (115/75 lbs) OR Dumbbells