Strength

Every 4 minutes for 3 sets, complete:
Single-arm DB Row x 8 reps/arm
DB Skull Crushers x 8 reps
Alternating DB Curl x 8 reps/arm

then, Every 4 minutes for 2 sets, complete:
a. DB Lateral Raises x 11 reps
b. DB Rear Laterals x 11 reps
c. DB Upright Row x 11 reps
*perform all 3 movements as a superset with the same weight for all 3 movements

Conditioning

3-6-9-12-15 for time of (13 min cap):
Power Snatch (95/65)
Burpee Box Jump Overs (24″/20″)

……….

BURN

Every 4 minutes for 6 rounds, complete:
20/16 Calorie Row
15 Toes to Bar
10 DB Thrusters
*3 minute cap each round