RX
3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (65/95 lb)
2:00 calorie row
– Rest 1:00 after each movement.

INTERMEDIATE
3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (55/75 lb)
2:00 calorie row
– Rest 1:00 after each movement.

BEGINNER
3 rounds for reps:
2:00 jumping pull-ups
2:00 shoulder presses (35/45 lb)
2:00 calorie row
– Rest 1:00 after each movement.

2 sets:
:30 forearm stretch
:30 child’s pose
:30 standing pike stretch

For completion:
30 v-ups
30 tuck-ups
30 hollow rocks