Warm-Up
Dumbbell Bench Press 3×20 reps light
A.
Strict Press 6×3 reps
Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Bent Over Reverse Fly x 10 reps
Hollow Rock x 15-20 reps
B.
In teams of two, with only one partner working at a time, 15 Minute AMRAP
150m Row/Run
5 Man-Makers (55/35 lb)
C.
3 sets of:
Tricep Push-down x 20 reps
Pull a part x 20 reps
