“A:
3 sets, of:
Row 250M
Handrelease push ups x 10 reps
Shoulder wipes x 10 reps
Hand stand hold (nose to wall) x 30 seconds
Air Squats x 10 reps

B:
Every 2 min for 12 min, of:
Deadlifts x 5 reps

C:
Every 4 min for 16 min, of:
2 rounds, of:
Over Head Squats x 12 reps *
Toes to bar x 12 reps
* increase load by 10/5 kg per round and subtract 2 reps per round

D:
Handrealase Push-ups x 50 reps

+

Weighted Jack Knifes x 50 reps
“