A. Alternating Sets: Shoulder Press, One Arm Ring Row, Prowler Push
4 sets, for quality, of:
A1. 6 Shoulder PressesA2. 5 One Arm Ring RowsA3. Prowler Push
B.
As Many Rounds and Reps as possible in 12 minutes:
– 12 Bent-Over Barbell Rows
– 15 Ball Slams
– 18 Russian Twists