Equipment Needed: A Torpedo or Medium Weights

Strength:

2 Rounds:
8-10 Wide Leg Tempo SL DL (30X1)
8-10 Gorilla Rows (R/L)
10-12 Curls
*Rest 30 seconds

... then ...

2 Rounds:
10-12 Goblet 1 and 1/2 Squats
10-12 Strict Hang to OH
8-10 OH Tricep Extensions

(if you have time left complete 1 round the second time through)

... then ...

At 10:00 complete:
3 Rounds, 30 Seconds of Each:
Plank
Side Plank (R)
Side Plank (L)