Every 3 min for 12 min (4 sets)
– 8 Bent over barbell row
– 8 Benchpress
– 5/3 ring dips
– 5/3 strict pull ups

Weight by your choice, prepare 5 benches with different weight. You don’t need to do it in that order.

Tabata, stay at each station for the full 8 rounds then, rotate
20sec, work, 10sec rest

  1. Row for calories
  2. Farmer’s carry for meters, pick a challenging weight, KB or DB
  3. Handstand hold
  4. Burpees

L1: Free handstand hold
L2: Handstand hold against wall
L3: Handstand hold off a box
L4: Plank hold on floor