Dumbbell Rows!

Weightlifting

Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 10 reps each leg @ 20X1
Station 2 – Bent Over Dumbbell Row x 10 reps @20X1

Metcon

Four rounds for time of:
10 Toes to Bar
15 Box Jumps (24/20”)
20 Slamballs (30/20 lbs)