Warm-Up
3 sets of:
20 reps Dumbbell Bench Press
20 Pull a Parts
A.
Floor Press 4×6 reps
(3 sets of each):
Station 1: Military Dumbbell Press 20 reps
Station 2: Single-Arm Incline Dumbbell Row 10 reps each side
Station 3: Standing Oblique Twist 15 reps per side
B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 One Arm Snatches
Minute 3 – 15/10 Box Jumps (24″/20″)
Minute 4 – 30 Russian Twist
