attwpbThree Sets: Goblet Squat x 8-10 reps Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm Rest 45 seconds Bilateral Hip Bridge x 10-12 reps Rest 45 seconds
Four sets for times of: 20 Wall Ball Shots 20 Kettlebell Swings Rest 1 minute
Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips
2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs