A.
4 sets of:
Bamboo Strict Press – 15-20 reps
1 Minute Plank Hold
3 sets each of:
One Arm Dumbbell Row – 6-8 reps each side
Incline Bench Shrugs – 15 reps (Hold 1 second at the top of each rep)
B.
In 3 minutes, complete the following:
Row/Run 400 Meters
Double-Unders x Max Reps
Rest exactly 2 minutes.
Perform a total of Five sets