A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 8 reps each arm @ 20X1
Station 2 – Turkish Get-Ups x 2-3 reps each arm
Station 3 – Hollow Rocks or Hold x 60 seconds
B.
Complete as many rounds and reps as possible in 14 minutes of:
20 Lateral Jumps Over Parallette
20 Single-Arm Dumbbell Push Presses*
10 Strict Pull-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.