10-12
A. Alternating Sets: Bent-Over Barbell Row, Alternating Box Step-Up, Prowler Push
4 sets, for quality, of:
A1. 8-10 Bent-Over Barbell RowsA2. 16-20 Alternating Box Step-UpsA3. Prowler Push 30 meters
B. As Many Rounds and Reps as possible in 15 minutes:
– 16 Alternating Front-Racked Barbell Lunge Steps
– 8 Pull-Ups
– 8 Lying Leg Raises
– Farmers Walk 30 meters