A.
Five sets of:
Strict Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 6 Strict Supinated-Grip Chest-to-Bar Pull-Ups @ 2111
Minute 2 – 9 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – 12 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.