Lifestyle (Barbell Free)
Every 2 min x 8 sets
5 DB Push Press with 30s hold after last rep
Tabata (16 min total)
Ring Rows
Sit-ups
Seated DB Press
Plank Hold
Performance
Every 2 min x 5 sets
5 Push Press
Tabata (16 min total)
Strict Pull-ups
Sit-ups
Strict HSPU
Plank Hold