A. For time:

 

2000m Row

 

B. 3 Sets of:

 

B1. BB Biceps Curls

B2. DB Front Delt Raises

B3. Cable Triceps Extensions

 

Note: Perform the first rep for each movement @1111 and add a second each rep(2nd @2222, 3rd @3333,…) till you can’t keep up with the pattern.

 

C. 1 Set for time of:

 

200m Prowler Sprint