Accessory Work

Every 2 minutes, for 24 minutes (3 sets of each)
Station 1 – Dumbbell Bench Press x 12 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each arm
Station 3 – Dips x 10 reps
Station 4 – Side Plank x 45 seconds each side

Conditioning

Complete as many rounds and reps as possible in 9 minutes of:
6 Burpees
12 Dumbbell Push Press
18 Ab Mat Sit Ups

Pick a DB weight that will allow the first four rounds to be 12 reps unbroken