A) Every 90 sec x 4 sets each (8 sets total):

Station 1: 8 x close grip bench press @ 20X1 (50-60%)

Station 2: 8 x supinated bent over BB row

 

B) Every 90 sec x 4 sets each (8 sets total):

Station 1: 8 Romanian deadlifts @ 20X1 (50-60%)

Station 2: 8 x kneeling DB/KB overhead press

 

C) 3-4 sets AFAP:

– sled drag down and back (heavy but fast pace)

– 8 burpees AFAP

– 20 sec all out row

R2-3M between sets