A) 12′ Time Cap

3 Sets

8-12 Barbell Supine Row (Choose moderate weights)

8R+8L Bulgarian Split Squats (For quality)

30-45 sn Kettlebell Goblet Wall Sit Hold (Choose moderate weights)

B) For Time (20 Dk Time Cap)
50 Sit Ups
50 Push Ups
40 Sit Ups
40 Plate Deficit Push Ups (10 cm)
30 Sit Ups
30 Hand Release Push Up
20 Sit Ups
20 Strict Handstand Push Ups (Scale w/Hand Release Push Up)