A.
Strict Shoulder Press – 9 sets x 3 reps
(3 sets of each):
Station 1: Dumbbell Tricep Extension 12-15 reps
Station 2: One Arm Row Kettlebell Rows – 10 reps
Station 3: Barbell Roll-Outs x 8 reps
Finisher:
Banded Tricep Extension 100 reps
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing/Running
Minute 2 – 16 Single arm snatches
Minute 3 – 10 Dumbbell Thrusters
Minute 4 – 15-20 Sit-ups or Leg Raises
(add weight if these are easy)
