Group 1
A. Three sets of:
Dumbbell or Barbell Bench Press x 8-10 reps
Rest 60 seconds
Ring Rows x 10-12 reps
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds
B. Three rounds for time of:
Row 400 Meters
Hand-Release Push-Ups x 25 reps
Group 2
A.Five sets of:
Bench Press x 3-5 reps
Rest 2 minutes
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 2 minutes;
B. Three rounds for time of:
Row 400 Meters
Hand-Release Push-Ups x 25 reps