1 min on / 8 sec off (2x)
DUMBBELLS/BENCHES
Side bends (switch halfway)
Bench supported single-arm rows
Bench supported single-arm rows
.
Bike/Dumbbells
1 minute bike push (sprinting for last 15 seconds)
Plank hold with arm raises
Bent-over alt. Reverse fly
Boxs/Bar
Pull-ups on bar
Stir the pot
V ups or Russians twists sitting on box
.
Barbells
Single-arm T-Bar Rows (Right)
Single-arm T-Bar Rows (Left)
Standing core twists
Finisher: Coaches Choice