A.
Four sets of:
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Kettlbell Swings x 20 reps
Rest 45 seconds
Single-Arm Dumbbell or Kettlebell Row x 8-10 reps each arm
Rest 45 seconds
B.
Five sets of:
10 Push Presses
10 Box Jumps
Rest 60 seconds
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