Part A:

Reverse lunges

6/6/4/4/2 Each

SS

Ring row T,W,Y
4 each
5 sets

Part B:

Diannes ‘Virgin active’ friend

10-9-8-7-6-5-4-3-2-1
Dual KB Deadlift (32/24)(24/20)(20/16)
Hand release pushups

40m Farmers carry between rounds

C:

Machine cool down
10 minutes