3 Sets of:
8 Bench Press
8 Bent Over Row
8 Ab Wheel Roll Outs
3 Sets of:
8 Pull Ups
8 Dips
8 Knees to Elbows (or toes to bar)
Max Rounds in 3 Minutes:
4 Push Ups
4 Air Squats
4 Abmat Sit Ups
3 Sets of:
8 Bench Press
8 Bent Over Row
8 Ab Wheel Roll Outs
3 Sets of:
8 Pull Ups
8 Dips
8 Knees to Elbows (or toes to bar)
Max Rounds in 3 Minutes:
4 Push Ups
4 Air Squats
4 Abmat Sit Ups