A.
Banded Push-Press x 8×3 reps
Then
3 Sets
Turkish Get Up x 2/each side
One-Arm Incline Row x 10/each
Tricep Pushdowns x 40 reps
One Arm banded rear delt x 15 reps
B.
Complete as many rounds as possible of the following exercises against a 5-minute running clock. Rest 2 minutes after each round:
Round 1:
30 double-unders
10 burpees
Round 2:
30 double-unders
15 wall balls
Round 3:
Row 150/100
15 Russian KB swings
C.
4 Sets of:
8 Leg Raises
8 Dumbbell Side Bends Per side