Lifting: DB Bench Press and DB Bent Over Row
Dumbbell Bench Press 8-8-8, using heaviest weight per set
Dumbbell Bent Over Row 8-8-8, using heaviest weight per set
Chipper: Row Cal, Sit-ups, KB Swings, T2B, Double Devil Press and BMU
For time:
60/48 Row Calories
50 AbMat Sit-ups
40 Kettlebell Swings, 70/53 lbs
30 Toes-to-bars
20 Double Dumbbell Devil Press, pick load
10 Bar Muscle-ups