A. Strict press 3 x 10
If you know your 1rm sets should be at 50,60,65% if you’re unsure then go off feel but build over 3
B. Superset: (x3)
6 bent over rows into a 10s midline pause
30s-1 minute headstand hold into roll out
Every 4 minutes x 4
16/14 calories
5 L sit pull ups OR L sit hold for 30s
16 jumping lunges
200m run