BOWSER’S CASTLE

part a:

3x6 barbell bench press

8-12 clapping push ups immediately after each set

part b:

3 x 6 barbell bench rows

8-12 ring rows immediately after each set

part c:

3 x 12 kettlebell deadlifts

20 jumping lunges immediately after each set

part d:

one round sprint:

14 alternating one arm devils press light DB

20 box jumps (step down)

10 alternating one arm devils press medium DB

20 jumping air squats

6 alternating one arm devils press heavy DB