Strict Press 6 x 4 @ 60-70% 2 Minutes Rest between sets Then Seated Arnold Press 4x12 then AMRAP 15 Minutes 8 Hand Release Push-ups 8...

Rowing Intervals 4 Sets 300 Meter Sprint 800 Meter Easy Then Single Leg Kettlebell Box Step-up 5 x 10/10 *:30s wall sit directly after...

Goblet Squats Build to a heavy set of 5 Then 3 Rounds: 400 Meter Run 100 reps total Kettlebell Swings (53/36) and/or Push-ups