200 Meter Run/Row
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 Alt. Arm KB Swing
:45 Goblet Squat Hold
8 Single Leg KB Deadlift (4R/4L)
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 KB Strict Press (4R/4L)
8 Alt. KB Lunges
200 Meter Run/Row
Superset
A. 3×5 Strict Press (across)
B. 3×12 Bent Over Row
C. Max Ring Pull Ups (use false grip)
D. 3 Rounds
25 Box Jumps (24″/20″)
20 Alternating Dumbbell Snatch (50/35)
15/12 Cal Row