Warm-up: 10 minutes

• 3 Rounds:
  • 15 Calorie Machine row bike or ski
  • 10 Tempo Push Ups
  • 10 Side Raises (light plates or dumbbells)
  • 10 Front Raises (light plates or dumbbells)

Strength/Skill: Upper Body

• Strict Press 3×5 at 75% 1RM Rest 2 mins between sets.
• Bench Press 3×5 at 75% 1RM Rest 2 mins between sets.

METCON: Sprint Rounds for time

• 10 rounds for time of:
• 12/10 Row Calories
• 9 Double Dumbbell Hang Power Cleans, 50/35 lbs
• 6 Double Dumbbell Push Press, 50/35 lbs
• Rest 1 min

Rest 1 min between rounds OR complete in teams of 2; you go-I go fashion; 10 rounds each. Scaling Options: Scale the DB weight to keep these unbroken and fast!