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DB Floor Press 8/10 reps @ 31×1
Rest 75 seconds
Chainsaw row 8/10 reps each arm@20×2
Rest 75 seconds
Repeat for 3 rounds
B.
Every 2 minutes, for 16 minutes (2 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 15 Burpee Box Jump (60/50cm)
Station 4 – 60 seconds of Front Leaning Rest
Motivation.