A.
Four sets of:
Bench Press x 4-6 reps
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 60-90 seconds
B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips
