A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)
Compare your results to January 3, 2017.