Dumbbell Bench Press!

Weightlifting

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

immediately followed by…

Banded Overhead Triceps Extension x 30 reps

immediately followed by…

Bent Over Dumbbell Row x 6 reps @ 21X0

Rest two minutes

Metcon

Every 6 minutes, for 18 minutes (3 sets) for times:

400 Meter Run 

20/15 Calories of Rowing

15 Dumbbell Box Step-Ups (50/35 lb DBs; 20″)

Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.