STRENGTH: Super-set: 1- Front Rack Step-Ups x 8 each leg – not alternating (rest 15 seconds between legs) 2- KB Push Press x 8-10 reps 3- Single-Arm Dumbbell Row x 6-8 each arm Repeat 4x Complete as many rounds and reps as possible in 12 minutes of: 10 Sh2OH (95/65 lbs) 20 Overhead Alternating Reverse Lunges