A.
4 sets of:
Bandbell Bench Press x 25/20 reps
Dumbbell Rows x 10-15 reps
Shoulder Raises x 10 reps
B.
Four sets for max reps against a 3-minute running clock, complete:
Run/Row 300/250 Meters
Push-Up 20/15 reps
Double-Unders or Sit-Ups x Max Reps
Rest 2 minutes between sets
C.
Tabata:
Flutters
Russian Twist
