A.
4 sets of each:
Station 1 – Bench Press x 8-10 reps
Station 2 – Skull Crusher x 8-10 reps
Station 3 – Alternating Bent-Over Dumbbell Row x 8 reps each
(hold a dumbbell or kettlebell in each hand; alternate the working and stationary arms)
Station 4 – 100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at the side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
B.
“Strict Cindy”
15-minute AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
C.
50 Hollow Rocks
50 Sit-ups
50 Flutters
50 Russian Twists
