Warm up: 3 mins of rowing or biking at a pace where you can nasal breathe only the entire time. 5 arm circles, each direction: dime size, golf ball size, med ball size, full circles Accumulate 3 mins in a hollow hold. then 2 Rounds of 10 donkey kicks 45s of Handstand hold 5 ring pullups Strength: 5 Rounds of:
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 minutes Workout: 2 Rounds for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Dumbbell Push Press (20-25Kg/10-15Kg DBs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips Postworkout: Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows 
Minute 2 – 45 Second Prone Plank Hold