Black Group:
As many Rounds in 20 Minutes of:
11 reps- Plyo Push-Ups (Use Two Plates stacked on either side of your hands and push off-bring hands to top of plates-press off and go back to the floor)
9 reps- Upright Rows @ 60% BW
7 reps- Dips
5 reps- L Pull-Ups
Red Group:
As Many Rounds in 20 minutes Of:
11 reps- Push-Ups
9 reps- Upright Rows 45% BW
7 reps- Chair Dips
5 reps- Ring Rows