A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10 reps @ 2111
Station 2 – Handstand Hold x 45 seconds
Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows
20 V-Ups
*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right