Every 3 mins x 6
Complete 1 set to failure of max bench press at BW for men and 75% BW for ladies and one set of strict pull ups.
Part B:
3 Rounds for time of
200m run
15 WBS
Every 3 mins x 6
Complete 1 set to failure of max bench press at BW for men and 75% BW for ladies and one set of strict pull ups.
Part B:
3 Rounds for time of
200m run
15 WBS
Every 3 minute x 15
1. 6 Back squats at 60% + 6 high box jumps
2. DB chest press 10 reps + 20 V-ups
3. 15 ring dips + 15 supinated pull ups