A. Alternating Sets: Dumbbell One-Arm Bent-Over Row, Ring Dip, Front Plank
4 sets, for quality, of:
A1. 16 Dumbbell One-Arm Bent-Over RowsA2. 6 Ring DipsA3. Front Plank for 1 minute
B. As Many Rounds and Reps as possible in 10 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Kettlebell Swings
– Broad Jump (for distance)S 15 meters