PART 1

4 RNFT
6-8 R/L Seated Single Arm DB Press
8-12 Supinated Barbell Rows
100 Ft Heavy Reverse Sled Drag

4 RNFT
12-20 DB Floor Chest Flys
12-20 DB Hammer Curls
20 Alt Med Ball Suitcase Crunches

Or

4 Rounds Of
500 M Row
40 Russian Twist
30 Mountain Climbers
20 Bench Dips
10 Alt Renegade Rows