A1) Strict Press: 3 x 4 sets, at one heavy weight, rest 30 sec;
A2) KB Bent Over Row Static Hold x 30 sec x 4 sets, one KB in each hand, rest 60 sec
For time:
800m run
20 Ring Dips
20 TTB
400m run
15 Ring Dips
15 TTB
200m run
10 Ring Dips
10 TTB
