Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds
B.
Four rounds for time of:
200 Meter Run
30 Kettlebell Swings
40 Push-Ups
A) 4 Rounds: 1. @15kg DB 2. 10 reps 3. @15kg 4. 6 reps.
B) 50 DUs instead of running. 26:26 @20kg KB (had nothing heavier) Had nothing in the tank today.