A. Every 2:30 min for 20 min
(8 sets)
10 x dumbbell/kettlebell push press
10 x wtd Lunges farmers hold
10 x barbell bent over rows

*Ladies start on 2x6kg
Gents start on 2x10kg
Build up to the heaviest across the 8 sets

B. 10 min amrap
10 x Med ball Clusters
10 x Med ball sit ups
10 x Russian twists