Workout:
Superset the two for 3 sets 10-15 reps each set:
Bench Press
Barbell Curl
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run, 500/400 Ski, or 30/24 cal Bike
6 Single arm Dumbbell Devil’s Presses (50/35 lb DB)
12 Burpee Box Jump-Overs (24″/20″)
400 Meter Run, 500/400 Ski, or 30/24 cal Bike