Warm up:
3 Rounds of
9 DB Pressess
15 Jumping Jacks
9 Ring rows
Strength: Three sets for max reps of: 45 seconds of Concept 2 Row for Calories Rest 45 seconds 45 seconds of Strict Handstand Push-Ups Rest 45 seconds 45 seconds of Double-Unders Rest 45 seconds 45 seconds of Strict Supinated-Grip Pull-Ups Rest 45 seconds
Workout: Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (60Kg/45Kg) 10 Burpees Over the Barbell 10 Toes to Bar
Postworkout:
Bring Sally up
Push ups