A. Alternating Sets: Dumbbell Flat Bench Press, Ring Dip, Dumbbell Windmill
4 sets, for quality, of:
A1. 8 Dumbbell Flat Bench PressesA2. 8 Ring DipsA3. 10 Dumbbell Windmills
B. As Many Rounds and Reps as possible in 12 minutes:
– 8 Deadlifts
– 10 Toes to Bars
– Run 200 meters