Floor Press 5×5 Reps
then;
One Arm Dumbbell Row 4 x 10-12 Reps
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – Bike 90 Seconds
Station 4 – 30 Toes to Bar OR 40/30 Sit-Ups
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Row Right = 1 rep)
