A: Every 1 min for 12 mins, alternating between:
12 Scapular Push-ups
10 Dumbbell Z Press
Overhead Plate Hold, 45 secs
B: Complete as many rounds as possible in 16 mins of:
12 Chest-to-bar Pull-ups
16 Pistols
2 Rope Climbs
Wear a vest 9/7kg
C: Handstand Walk Progression: 3 rounds for quality of:
5 Wall Climbs
Wall Facing Lateral Handstand Walk, 6 m (3m L / 3m R)
Rest 1 min
Handstand Walk, 15 m
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