B1. Chinups; 5-10 reps x 3 sets; 60s rest.
B2. Shoulder Press; 8-10 reps x 3 sets; 60s rest.
C1. One Arm Dumbell Row; 8-10 reps x 3 sets; 30s rest.
C2. Pushups; Max reps x 3 sets; 60s rest.
D. 3-5 Rounds for time:
20 Situps
20 KB Swings- to eye level
Try to increase the intensity/resistance for each set if you are able to do all the rx'd reps. For the situps throw your hands as though you are cheating to get up and with the KB swings choose a wt. that you are able to do all 20 on at least the first set- you choose how many rounds you do b/t 3-5 rounds.
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