For time:
15-12-9 strict handstand push-ups
Then, 15-12-9 strict ring dips
Then, 15-12-9 push-ups
*Complete 21 sit-ups after each set
Intermediate Option:
For time:
12-9-6 strict handstand push-ups
12-9-6 strict ring dips
15-12-9 push-ups
*Complete 21 sit-ups after each set
Beginner Option:
For time:
15-12-9 dumbbell shoulder press
15-12-9 jumping ring dips
15-12-9 assisted push-ups
*Complete 21 sit-ups after each set
♀ 10-lb DB ♂ 15-lb DB
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