A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by...
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Single Arm DB/KB Row x 6-8 reps each arm @ 21X0
Rest 60-90 seconds
B.
Every 6 minutes, for 18 minutes for times:
500 Meter Row
20/15 Calories of Assault Bike
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24"/20")
Please adjust distances/reps to have at least 60 seconds of rest between sets.
