[A] Bench Press

[B] Deadlift

Superset A & B

[C] 5 rounds, each for time:

5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.

[D] For total reps:
Muscle Up x 3 sets
rest 90 sec between each set

If you cannot do 5 unbroken muscle ups, complete 15 reps (of Muscle Up or Transitions) in as many sets as required

Photo credit: Wendy Swift

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