By Travis Schliesser
A) 20 Minutes For Quality:
20 Calories on a machine
30 Second Hollow Hold
30 Second Double Kettlebell / Dumbbell Overhead Hold
B) For time:
Run 800 meters
Then, 4 rounds of:
12 Strict pull-ups
9 Strict dips
6 Strict handstand push-ups
Then,
run 800 meters
*Wear weight vest if you have one.