15 Dumbbell Bench Press
15 Half-Kneeling Banded Row per arm
15 Med Ball Sit-Up + Reach
2 Max-Effort Dead Hang from the rig (or aim to accumulate around 60 seconds per round)
*Over the course of the class Run 1600m (1 mile) or Row 2000m. Break the distance up into as many increments as you’d like.