A.
Four sets of:
Bench Press x 6-8 reps
One Arm Dumbbell Row x 8-10 reps per side
Dumbbell Curl and Press x 8-10 reps
Dumbbell Shrug x 10 reps
B.
Four rounds for time of:
20 Kettlebell Swings
10 Toes to Bar
200 Meter Row
Rest 1:00
C. Surrender
20 Kettlebell Swings
10 Toes to Bar
200 Meter Row
Rest 1:00