Warm Up
Three rounds:
200 Meter Run
100 Meter Wallball Pec Activator – https://youtu.be/sDO0ezVJgaw
10 Push Ups
10 Alt V- Ups
A.
Three sets of:
Squeeze Chest Press x 10 reps @ 3030
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds
B.
For time:
800 Meter Run
40 Strict Handstand Push-Ups or L-Seated Dumbbell Press
40 Stationary Dips
800 Meter Run