A.
Four sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps
Rest 60 seconds
Dual Rack Dumbbell or Kettlebell Carry 60 seconds
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
B.
Against a three-minute running clock, complete four rounds of the following:
Each round starts with 300m/250m Row/Run
12 Wall Balls
Then Finishes with:
Round 1. Dumbbell Ground-to-overhead x Max Reps
Round 2. Air Squats x Max Reps
Round 3. Alternating Dumbbell Snatch x Max Reps
Round 4. Burpees over Wall Ball x Max Rep
C.
100 sit-ups
100 flutter kicks