A.
3 sets
Bamboo Bench Press20 reps
H-Roll 20 reps
One Arm Dumbbell Row 3×10 reps
B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute of Strict Supinated-Grip Pull-Ups OR Ring Rows
Rest 3 minutes