A) Every four minutes, for 16 minutes (4 sets) of:

– Bench Press x 6-8 reps @ 20X1

– Supinated bent over BB row x 8-10 @ 20X1

 

B) 3 rounds for time:

– 25/20 chest to ground push-ups

– 20 Russian KB swings (70/53)

– 400m run

*Break push-ups when needed to insure proper form.