A.
Four sets of:
Floor Press x 8-10 reps
Rest 45 seconds
Tricep Dumbbell Extension x 10 reps
Rest 45 seconds
Supinated-Grip Barbell Row x 8-12 reps
Rest 45 seconds
Side Plank Hold – 30-45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
200m Run
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
10 Push-Ups
C.
4 Sets:
10 Dumbbell Side Bends (each side)
10 Leg Raises