B WARMUP:
1500m tabata row (sprint)
- 20-sec of work, 10-sec to move behind rower to your left

WORKOUT WARMUP:
Bench Press
3x10 starting at 50%

WORKOUT:
3 rounds of:
- 400m Run or 500/425m Row

- 12 KB Thrusters
24/16KG (5 each arm)

-12 Pull-ups or 8 C2B or 4 MUs

- 12 American Kettlebell Swings
24/16kg