day 1

A1. Push press: 4x6; no rest
A2. DB Row: 4x8-10/arm; rest 60-90 sec

B. With a 30 min running clock, complete as much as possible of the following:
20 calories on Airdyne
30 ring row
40 goblet squats
50 burpees
60 walking lunge
70 wall ball
80 kettlebell swings
90 squats
Row 1000m
  **Exercises can be done in any order. Partition reps however you see fit. Just don't stop moving for the entire 30 minutes!!

C. Stretch: 3-5 min