Super set the following Bulgarian Split Squat 4x8/8 Dumbbell Bench Press 4x10 Then 3 Rounds 500 Meter Row (easy) 500 Meter Row (moderate)...

Snatch Balance + Overhead Squat 1x(1+4) Light 3x(1+4) Light to Moderate 1x(1x4) Light Then For Time 15-12-9-6-3 Hang Squat Snatch (sub...

Super set the following Single Leg Kettlebell Box Step Ups 5x8/8 Arnold Press 5 x 8/8 Then For Time 100 Box Step-up 50 Hanging Knee...