A.
4 sets of:
Bench Press x 5-7 Reps reps
Dumbbell Tricep Extensions × 10 reps
Single Arm Suit Case Carry 3 lengths each side
Barbell Row × 8 reps
B.
Complete as many rounds and reps as possible in 12-minutes of:
200m Row
10 Single Arm Snatch
15/10 Ring Dips
30 Double-Unders
C.
6 sets tabata:
Flutter Kicks
Sit-ups
Planks