A.
(3 sets of each):
Station 1 – Bench Press x 8-10 reps
Station 2 – Prone Plank x 60 seconds (weighted if possible)
Station 3 – Alternating Bent-Over Dumbbell Row x 8 reps each
(hold a dumbbell or kettlebell in each hand; alternate the working and stationary arms)
Station 4 – 100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) 4-lengths each side.
B.
Complete as many rounds and reps as possible in 12 minutes of:
Row 200m
8 Alternating Single-Arm Dumbbell Snatches
10 Dumbbell Goblet Squats
6 Strict Pull-Ups
