A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings
15 Push-Ups
Rest 3 minutes, and reeat for a total of 3 working sets.