Dumbbell Press followed by HSPU, Squats, C2B Pullups, Knee Tucks and Row

Do 5 sets of:

• 5 x Seated Dumbbell Press @ 14kg
• Rest 1 – 2 minutes per round

Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):

• Station 1: 5-8 x Strict Handstand Push-Ups
• Station 2: 10-15 x Goblet Squats @ 24kg
• Station 3: 3-5 x Chest to Bar Pullups
• Station 4: 15-20 x TRX Knee Tucks

Then for time :

• Row 500m

Results:   Maxed out on all of the second part each round except the handstand pushups.   For the HSPU got 8 in the first round then 5 per round after.  Rowed 500m in 2:01.