A.
Bench Press Close Grip 5×5 reps
then:
Dirty 30s x 3 sets
3 sets of:
Chest Support Incline Row 10 reps
Suit Case Carry 3 Lengths each side
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Presses
5 Pull-Ups
Rest 2 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Hand-Release Push-Ups
Rest 2 minutes, and then . . .
Complete as many rounds and reps as possible in 10 minutes of:
100m Row
15 Ab Mat Sit-Up
