A.
20min Team AMRAP (2-4 person) Relay
Push
Pull
Ess. Push=Two Arm Dumbbell Press x 10 reps; Pull=10 Ring Pulls
Fit. Push=Two Arm Dumbbell Press x 7 reps 35/20; Pull= 7M/5F Totally Vertical Feet Elevated Ring Pulls
Per. Push=7M/5F HandStand Push Ups; Pull=7M/5F Strict Pull Ups
B.
For Time:
Essentials and Fitness Row 50 cal.
Performance Airdyne 100 cal.