There are 2 class times today, 5 am and noon. Please make it to those if you can, otherwise, if you obtained a day pass to the gym from me, here is your workout.
Every 3 minutes, for 15 minutes (5 sets):
Dumbbell Bench Press x 4-6 reps
This should be a very challenging weight. Do at least 3 sets to work up to a working weight.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats