A)

4 sets:

500m row (SET ROWER to 1 minute rest between sets)

 

B)

10-15 minute of mobility

 

C)

4 sets for max reps

30 sec max strict pull ups

1 minute rest

30 sec max strict hand stand push ups

1 minute rest

30 sec max ring dips

1 minute rest

 

 

D)

3 sets:

max L sit

1 minute rest

1 minute max wall balls (20/15) *goal is over 30 reps

1 minute rest