A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps @ 2111
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011
Station 4 – Side Plank x 45 seconds each side
B.
Complete as many rounds and reps as possible in 12 minutes:
9 Dumbbell Push Presses
12 Push-Ups
15 Kettlebell Swings
5 rounds even