A.
Five sets of:
Bench Press x 10-15 reps
Super Set:
Barbell Row x 10-15 reps
Rest 1-2 minutes
B.
Against a 4-minute running clock, complete as many reps as possible of:
400/350 Meter Row
50 Double-Unders
Max Reps of Push Press (115/75 lbs) Or Dumbbells
Rest 2 minutes between sets, and complete a total of three sets.
C.
4 Sets:
10 Dumbbell Side Bends (each side)
10 Leg Raises
