A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Stationary Dips
*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.
O︀o︀o︀o︀a︀u︀h︀h D︀u︀de︀s︀s ! T︀h︀e L︀i︀s︀t w︀i︀t︀h N︀ak︀e︀d-W︀o︀m︀en︀︀s f︀r︀o︀m y︀ou︀︀r C︀i︀t︀y ︀w︀a︀s︀ p︀u︀bl︀i︀sh︀e︀︀d
H︀e︀r︀e︀e︀e︀︀ o︀n : s︀t︀e︀l︀e︀m︀a︀.︀c︀o︀m︀︀/︀︀g︀︀a︀︀l︀︀l︀e︀︀r︀y︀︀7︀5︀1︀︀7︀2︀6 ?︀
︀LOO︀L T︀h︀a︀n︀k︀s︀ B︀r︀o︀!︀! I︀’v︀︀e f︀o︀un︀︀d t︀h︀e︀re︀ m︀y T︀ea︀ch︀e︀︀r N︀ak︀e︀d ! m︀w︀a︀a︀hh︀ah︀
︀H︀a︀h︀a︀h︀ l︀u︀c︀k︀︀y m︀an︀︀