A)
Superset
SA DB Bench Press - Neutral Grip: 4 x 6-8 each 3s down
Rest 60s.
Barbell Curls: 4 x 8-10
Rest 60s.

B)
3 roudns for time
3 each Turkish Get-ups @24/16kg
40 Double Unders
500 Meter Row
- Goal: Sustainable pace, unbroken sets of Double Unders. Use the Row to gauge your pace.

C)
DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)