Workout of the day

1) Bench Press: build to a heavy set of 4

Move
Every 3 Minutes x 10 Rounds:
1200m Bike (Or 400m Run)
AMRAP Push-ups & Abmat Sit-ups

*Switch between push-ups and sit-ups each round

2) “Body Shop”
Every 3 Minutes x 10 Rounds:
500m Row
Max Bodyweight Reps of the following:

Odd Rounds: Kipping Handstand Push-ups
Even Rounds: GHD Sit-ups

Stimulus

1) Build to a heavy set of 4 in 15 minutes

2) Scale row to ~2 mins and do as many reps as possible that is maintainable for the ten rounds. Alternate between push-ups and sit-ups (five rounds each). Stop before the 3 minute mark to strap into the rower.