Accessory work

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Seated Dumbbell Press x 8-10 reps

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps

Station 3 – Single arm DB Farmer’s Carry x 100 Meters (50 meters each side)

Conditioning

Complete as many rounds and reps as possible in 12 minutes (AMRAP 12)

250 Meter Row

20 Single-Arm Dumbbell Push Presses (10 each)

20 Box Step-Overs with KB/DB Goblet Hold