30-20-10 reps, for time of:

Jumping Jack

Lemon Squeezer

Superman Hold

Side Plank

 

As many reps as possible in 10 mins of:

Rope Climb

 

4 rounds for quality of:

8 Strict Ring Dips

10 Single Arm Dumbbell Upright Rows, 25/10 lbs

12 Barbell Floor Wipers

14 Banded Tricep Extensions

 

Bench Press 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest 3 mins between sets.