Warm-Up
DB Floor Press 3×20 reps
A.
Bench Press 5 sets×6-8 reps
Then;
1 set max reps Bench Press
(3 sets of each):
Station 1: Dumbbell Tricep Extension 12-15 reps
Station 2: H-Rolls x 15 reps
Station 3: Barbell Roll-Outs or Fall outs x 8 reps
Then;
Banded Tricep Extension 100 reps
B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Dumbbell Thrusters
Minute 4 – 15-20 Sit-ups or Leg Raises
(add weight if these are easy)