A.Every minute for 12 minutes (3 rounds):
Minute 110 One Arm Dumbbell Shoulder Presses
Minute 210 One Arm Dumbbell Shoulder Presses
Minute 3Knees On Box Single Arm Handstand Hold for 18-20 seconds
Minute 4Knees On Box Single Arm Handstand Hold for 18-20 seconds
*alternate sides per minute!
B.4 sets for quality:
8-12 rower seat pike ups
12-20 russian twists on GHD with 20/14lb medball
12-20 banded good mornings
6-10 empty barbell turkish getups
C.6 Rounds for Time:Row 100 meters
Rest 30 seconds between each round
*each set for time
*Men - damper 10 / Women - damper 7