A) 4 sets of:
8 kettlebell seal row
-rest 30-60 sec-
10 seated double dumbbell curl to press
-rest 30-60 sec-
12 double dumbbell lateral riase
-rest 2 mins-

• Choose weights so that the last 3-4 reps of each set are challenging. Use the heavier weights for the seal row while the light ones for the lateral raise.

B) AMRAP 10 mins
2 push-ups on dumbbells/kettlebells
20m farmer carry
4 push-ups
20m farmer carry
6 push-ups
20m farmer carry
…and so on until the time is up.

C) Weighted plank
2-3 sets:
30-45 sec hold with a plate on the back