10 10 20

Class

A. FT
18-15-12-9-6
FS 115/85
200m Run
CTBPU
200m Run

B. 3 sets
10 double DB Rows
20 Alternating DB Incline BP
Rest as needed

Home Workout (Bodyweight/Limited Equip)

A. FT
18-15-12-9-6
FS 115/85 or DB FS
200m Run
CTBPU or DB Row
200m Run

B. 3 sets
10-15 Curls + 10-15 DB BP