A) Every 4 minutes x 4 sets:

– 10 deadlifts @ 60%

– 10 bench press @ 60%

 

B) 3 sets:

– 6/side rear foot elevated split squats

– 10-15 dips

– 10 bent over BB rows

 

C) 3 sets:

– 1 lap suitcase carry

– 6-8 poor man’s partner floor GHDs

– 20 alternating DB bicep curls (10/side)