General Warm-Up
500 Meter Row (easy pace)
Followed by…
Two rounds of:
Banded Face Pulls x 15 reps
Tempo Dumbbell Press x 5 reps @ 5050
Band Pull Aparts x 15 reps
A.
Four sets of:
Dumbbell Push Press x 6 reps
Rest 15 seconds
Dumbbell Floor Press x 9 reps
Rest 15 seconds
Dumbbell Skull Crushers x 12 reps
Rest 2 minutes
B.
Five sets for times:
20 Single Arm Alternating Dumbbell Snatches
10 Burpees over Dumbbell
Rest 60 seconds
Goal: 75 seconds per set
B.
Round 1 -1:39
Round 2- 1:29
Round 3- 1:24
Round 4- 1:19
Round 5- 1:15