A. Three sets of:
Weighted Step-Ups x 6-8 reps each leg @ 21X1
Rest 90 seconds
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible while maintaining rep range and tempo)
Rest 90 seconds
B. Eight sets for max reps per round of:
Squat x 20 seconds
Rest 10 seconds
Followed immediately by
Eight sets of:
Push-Ups x 20 seconds
Rest 10 seconds
Followed immediately by
Eight sets for max reps per rounds of:
Sit-Ups x 20 seconds
Rest 10 seconds
Rest exactly 3 minutes between sets and record total number of push-ups completed.
