Ouch circuit - upper body

1st Circuit - 3 Rounds, Rest As Needed

 ---> Max Handstand Pushups (Got 13, 11 and 9 Reps)
---> 20 Renegade Rows (30lb Dumbbells)
---> 16 No Legs See Saw Bench Press

---> 10 Extended Dumbbell Pullovers

2nd Circuit - 1 Set With Each Weight For Near    Max Reps Rest 30s Between Sets

 
---> 30lb Dumbbell's X 16 See Saw Presses and 16 Alternating Curls
---> 25lb Dumbbell's X 20 See Saw Presses and 20 Alternating Curls
---> 22lb Dumbbell's X 24 See Saw Presses and 24 Alternating Curls
---> 20lb Dumbbell's X 30 See Saw Presses and 30 Alternating Curls

3rd Circuit - 20 Seconds On 20 Seconds Off          For 4 Rounds Of:

 

---> Cycle Sprints On Extremely Hard Resistance

(Source: Shaun Hadsall)