Accessory work

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

Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm

Station 2 – Landmine Row x 6 reps each arm

Station 3 – Hollow Rocks or Hold x 60 seconds

Conditioning

Two rounds for time of

25 Calories of Rowing

20 Single-Arm Dumbbell Push Press*

15 Toes to Bar, Knees to Elbows or Hanging Knee Raises

10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.