Warm-up
3 sets of:
15 Tricep Pushdown
15 Pull a part
15 Lat Pull Down
A.
Bench Press 5×5 Reps
then;
3 set of:
Dirty 30s
-Skull Crusher x 10 reps
-Lat Pull Over x 10 reps
-Bench Press x 10 reps
B.
Dumbbell Shrugs x 10 reps
Bent over Barbell Row x 10 reps
C.
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – 30 Kettlebell Swings
Station 4 – 30 Toes to Bar OR 40/30 Sit-Ups
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Row Right = 1 rep)