StairMaster:
- 2000 steps in 20 minutes (2090)
- 4 minute cool down
Rowing:
- 500m warm-up
- 500m sprint (1:46)
3 Rounds:
- 10 bicep curls w/ 20# dumbbells
- 10 shoulder press w/ 20# dumbbells
- 10 tricep dips
3 Rounds:
- 10 seated side shoulder raises w/ 10# dumbbells
- 10 seated front shoulder raises w/ 10# dumbbells
3 Rounds:
- 10 bench press w/ 30# dumbbells