Every 4 mins for 12 mins do:
Min 1: 20 Dumbbell Bent Over Rows, pick load
Min 2: 15 Dumbbell Floor Press, pick load
Min 3: Wall Sit, 1 min
AMRAP 20
10 – 20 – 30 – 40 – 50….
Bike Cals
Sit Ups
Add 10 reps each round
Strength Squad: Strict Press and Deadlift Supersets