3 Giant Sets of:
12 Single Arm Dumbbell Press (6 each arm)
*immediately into*
12 Single Arm Dumbbell Row (6 each arm)
Rest 1:30 between sets.
*Video demos below, Conditioning at bottom.*
3 Rounds:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135)