On a 30 minute clock
0 - 10 minutes complete for time:
- 21-15-9
- cal row
- handstand push up
10-20 minutes complete for time
- 21-15-9
- cal row
- ring dip
20-30 minute complete for time
- 21-15-9
- cal row
- press ups
Each section will be capped at 7 minutes. If you think you'll struggle to complete the work within the time frame scale the rep scheme to 15-12-9
