A.  Dumbbell Bench Press: 4 x 10. Rest :45 Seconds

Inverted Rows, Pronated Grip: 4 x 12. Rest :45 Seconds

Inverted Rows DEMO
Dumbbell Bench Press DEMO

B.  With a Partner

As Many Rounds as Possible in Twenty Minutes of:

Athlete #1 Rows 500 Meters

Athlete #2 Runs 400 Meters

*Score = total sets of 500m/400m run completed. Both athletes are working at the same time