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
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds
B.
“Workout of the Month”
Every 2 minutes for 20 minutes accumulate as many meters as possible:
Odd intervals - 15 Wall Ball Shots + Max Meter Row
Even intervals - 15 Box Jump Overs + Max Meter Row
