PART A:

4 x 8 DB curl and press

4 x 8 DB upright rows

4 x 6 1-arm DB bench press (6 per arm)

4 x 2 plate around-the-worlds

PART B:

4 x 10 KB deficit sumo DL

4 x 6 Bulgarian split squats (6 per leg)

4 x 8 supinated grip pull-ups

4 x 8 double KB DL (3s pause in bottom)

PART C:

sprint 1:

row 15/12 calories

15 burpee box jump overs

rest

sprint 2:

bike 15/10 calories

15 toes to rings

7 devils press

rest

sprint 3:

30 wallballs (30/20)

20 hopscotches

10 wallballs (30/20)