A.
(4 sets of each):
Station 1 – Bench Press x 8-10 reps
Station 2 – Chest Supported Rows x 10-15 reps
Station 3 – Bent Over Reverse Flys (using Plates) – 12 reps
(hold a dumbbell or kettlebell in each hand; alternate the working and stationary arms)
Station 4 – 100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
B.
Complete as many rounds and reps as possible in 12 minutes of:
Row/Run 200m
8 Alternating Single-Arm Dumbbell Snatches
6 Toes-to-bar or 15 Sit-ups
C.
10 Minute AMRAP
10/6 Cal Row
20/15 Pull A parts
