Warm up:
Bandy shoulder fix
Barbell push press
Stand up ring rows
Workout A: Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – DB Shoulder Press (Left) x 8-10 reps Station 2 – DB Shoulder Press (Right) x 8-10 reps Station 3 – Supine Ring Rows x 8-10 reps Station 4 – Prone Plank x 45-60 seconds
Workout B: Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Pull-Ups 12 Lateral Box Step-Ups
Postworkout:
AMAP Double unders for 2 minutes
then
Singles for 2 minutes