Warm up: 2 rounds of:
Run 100m + Row 100m + 30 single unders 2 rounds of: 20 shoulder taps + 1 wall walk + 30s hold + walk back out to plank
Workout A: Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row/Airbike 50 Double-Unders 10 Strict Handstand Push-Ups
Rest 1 minute
Workout B: Complete as many rounds and reps as possible in 15 minutes of: 100 DU 40 Push-Ups 20 Alternating Single-Arm Dumbbell Snatches (20-25Kg/10-15Kg)
Postworkout:
3 Rounds of 12 Back extension 10/10 OA KB Row 32 kg 12 Ab wheel roll outs