Four rounds (Gym Boss): 30w/30w/30r, 25w/25/w/25r,20w/20w/20r,15w/15w/15r

Go up in weight with each round.  Take 1 minute rest between rounds.

  1. One arm swing (so do 30 seconds of swings on each arm and rest for 30 seconds)
  2. One arm row
  3. One arm suitcase deadlift
  4. Ab mat sit ups
  5. One arm Kettlebell push press
  6. Weighted plank