A.
Four sets of:
Bench Press x 6-8 reps
Rest 45 seconds
DB Row x 10-15 reps
Rest 45 seconds
Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
B.
Three Sets of:
12-15 DB Bench Press (light)
12-15 DB Shoulder Press (light)
C.
Five rounds for time of:
20 Kettlebell Swings
10 Toes to Bar
300-Meter Row
D.
100 Sit Ups
100 Flutter Kicks