1a. Seated DB Military Press  

5 Sets of 15 (25% of Body Weight for Each Dumbell)

Superset Each with:

1b. Bent Over KB ROW

5 Sets of 8, each arm (moderate weight KB)

2a. KB Shrug (Heavy)

5 Sets of 10

Superset Each with:

2b. V-Up

5 Sets of 10

3. “On and Off”

3000m Row

Every 1:00, starting with 00:00, 5 Burpee Over the Rower

*20 Minute Time Cap