A)

3 sets

5-7 weighted pull ups  (dumbbell between legs)

7-10 Push ups (working on perfect mechanics through out the movement, once position is lost, reset)

7-10 Kettle bell dead lifts (1 KB in each hand)

 

B)

For time:

4 rounds:

20 calorie row

10 Burpees over erg

10 Man makers

*(Man Maker – Start standing, go down into a push up position with a DB or KB in each hand. Do one push-up followed by a row on the right arm, then a row on the left arm. Stand up and clean the weight to your shoulders. Finish it with a push press overhead)