Warm-Up
Three Sets of:
10 calories bike
10 ring row
10 half kneeling press/side
Two sets of:
200 meter run
20 elevated push-up
A. Four sets of:
10 tempo bench press @ 41X1
10 banded face pull
10 v-up
2 minutes rest
B. Three rounds for time of:
200 Meter Run
10 single-arm DB push press/side*
10 single-arm DB clean/side
10 stationary dips
*Hold two dumbbells in front racked position, then perform 10 reps with one arm while holding the other DB in the front racked position.
