A.
(4 sets of each):
Station 1 – Floor Press x 8-10 reps
Station 2 – Side Plank x 45 seconds each side
Station 3 – Alternating Bent-Over Dumbbell Row x 8 reps each
(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) 4-lengths each side.
B.
Complete as many rounds and reps as possible in 12-minutes of:
200m Row/Run
10 Dumbbell Ground-to-Overhead
15/10 Ring Dips
30 Double-Unders
