A. 3-4 rounds of:
- 5-8 Strict Pull-ups (or ring rows)
- 5-8 Seated Single arm DB/KB Strict Press
- 5-8 DB/KB Bent over row (on box)
- 12 V-sits
B. Two rounds for max reps (16 mins)
- 2 Minutes of Bike (cals)
- 2 Minutes of Alt DB Snatch (15/22.5)
- 2 Minutes of Rowing (cals)
- 2 Minutes of Ring Dips or Push-ups
Score is total reps completed at end of both rounds – 16 mins
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