4 Rounds:
Split Squat + Press (Arm 1) x40 seconds
Rest 20 seconds
Split Squat + Press (Arm 2) x40 seconds
Rest 20 seconds
Single Leg RDL + Row (Arm 1) x40 seconds
Rest 20 seconds
Single Leg RDL + Row (Arm 2) x40 seconds
Rest 20 seconds
Ring Row/ Horizontal Pull x40 seconds
Rest 20 seconds
4 Rounds:
Single Leg RDL x40 seconds (Leg 1)
Rest 20 seconds
Single Arm Bent Row x40 seconds (Arm 1)
Rest 20 seconds
Single Leg RDL x40 seconds (Leg 2)
Rest 20 seconds
Single Arm Bent Row x40 seconds (Arm 2)
Rest 20 seconds
Step Up x40 seconds
Rest 20 seconds
Plank x40 seconds
Rest 20 seconds