A. Take 12-15 min to alternate between the following for 4 sets:
A1. Dual DB renegade rows x 8-10/arm
A2. 8-10 barbell bench press; build to a moderate set from 95,65
A3. Ghd hip extensions @ 20X2 x 8-10; add weight if feels good
B. AMRAP 12 min
Run 200m
10 hand release push-ups
20 front rack reverse lunges 75,55