A. Complete a new exercise every 2 mins x 3 sets (24 mins)
station 1 – 12-15 DB Bench Press @ 2111 tempo
station 2 – 3-point KB Row x 8 each arm @21×0 tempo
station 3 – 8 Russian Step Ups e/l – dumbells loaded at side
station 4 – 60s Ring Plank
B. In a 7 minute window:
Row 500m
amrap Burpees in remaining time