Lifting: Bench Press and Barbell Bent Over Row
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups
3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch, 50/35 lbs
Ring Dip
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.