Run 800m or Row 1k
30 Dumbbell Bench Press, pick load
200 Double Unders or 250 single unders
Dumbbell Walking Lunge, pick load or bodyweight 100 ft
Run 800m or Row 1k
Post workout pump:
3-4 rounds for quality of:
12 Seated Alternating Dumbbell Strict Press, pick load
10 Dumbbell Tricep Kickbacks, pick load