Friday December 20th

A. Three sets of:
Tempo Bench Press x 5 reps 20x1
Rest 45 seconds
Band-Resisted Face Pulls x 10 reps @ 20x1
Rest 45 seconds
L-Sit x 45 seconds (accumulated)
Rest 45 seconds

B. FOUR SETS OF:
Complete as many rounds and reps as possible in 3 minutes of:
5 Handstand Push-Ups
(*Strict if possible)
10 Pull-Ups
20 Air Squats
Rest 60 seconds between sets

Start each set where you left off the previous set, and note your score as total rounds and reps achieved for ALL 4 SETS....

HERD FIT
SAME AS ABOVE