A.
(4 sets each):
Station 1 – Incline Dumbbell Bench Press 15-20 reps
Station 2 – Tempo Dual Dumbell Prone Row x 10-12 reps
Station 3 – Standing Dumbbell Shrug x 10-12 reps
Station 4 – Dual Kettlebell/Dumbbell Carry x 60 seconds
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups or Strict Press
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Sit-ups
Rest 30 seconds
C.
Every 60 seconds, 8 minutes (2 sets of each):
Station 1 –15 reps of Wall Slides (slow & controlled)
Station 2 – 45 seconds of Side-Plank Hold (Left Side)
Station 3 – 30 seconds of Band Pull-A parts
Station 4 – 45 seconds of Side-Plank Hold (Right Side)
