Warm-up:Â Run/Row 400m, 10 squats, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups
Â 5 sets of max rep HSPU – Rest 2 minutes between sets
7 minute AMRAP
10 Â 1.5/ 1Â Pood Kb swing
10 TTB – use rings or the bar
10 Hand release push-ups
Post number of HSPU per set and number of rounds of AMRAP to comments.