Dumbbell Bench Press 5 x 8 Super Set with Rolling Tricep Extensions 5 x 10 Then 5 Rounds 200 Meter Run 20 Wall Balls Rest 2 Minute After...

For Time: 50/45 Calorie Row 40 Burpees 30 Handstand Push-ups 100 Double Unders 10 Pull-ups Then Front Rack Dumbbell Lunges 4 x 8/8 +...

Dumbbell Box Step-ups 5 Sets Build to a heavy set of 5 –Then– 5 Reps @ 90% of you heaviest set of 3 Then 12 Minute Ladder: 3/3, 6/6, 9/9,...