STRENGTH
Every 3:00 x 4 sets:
7 Dumbbell Floor Press Bench Press per side
10 Dumbbell Supported Row per side
METCON
10 sets for time:
5 Toes to Bar
7 Slam Balls
9 Dumbbell Push Press
—REST :30 BETWEEN SETS—
TIME CAP – 20:00
Every 3:00 x 4 sets:
7 Dumbbell Floor Press Bench Press per side
10 Dumbbell Supported Row per side
10 sets for time:
5 Toes to Bar
7 Slam Balls
9 Dumbbell Push Press
—REST :30 BETWEEN SETS—
TIME CAP – 20:00