A.
Push Press 5×5 reps
Then:
Dumbbell Bench Press 2 sets ×15 reps
3 sets of:
Dumbbell Tricep Extensions 10 reps
Dumbbell Bent-Over Row 10 reps
Bent over reverse flys 15-20 reps
B.
Three rounds for time of:
800 Meter Run or Row
40 Kettlebell Swing
20 Push-ups
