THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

Upper Body Strength:

Alternating Every Minute on the Minute for 16 minutes (8 sets each):

Bench Press: 4 sets of 5 @70+%, 4 sets of 3 @80+%

Single KB Knee Supported Rows on Box: 4 sets of 5 each arm, 4 sets of 3 each arm

*partner up as needed and have one person start on rows while other is on bench press