A.
Three sets of:
Bench Press x 2-4 reps
Rest 60 seconds
Ab-Fall Outs or Barbell Rollout x 6-8 reps
Rest 60 seconds
Farmers Carry + Waiters Walk 3 length each side
Rest 60 seconds
B.
Four rounds for time of:
400 Meter Row
40 Double-Unders
10 Deadlifts (225/155 lbs)
REST 1-2 minutes