A.
4 sets:
4-6 reps seated barbell behind the neck press (31X1)
B.
3 sets:
i) ring push-ups 2
ii) ring iso row hold
C.
every 4 mins for 5 sets, each set for time:
5 HSPUs
10 push ups
20 KBS
300m run
Rx+
every 4 mins for 5 sets, each set for time:
15 HSPUs
20 KBS
300m run