Strength
4 rounds
10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over
Then
4 Rounds
10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Row Right
10-12 Reps 1 Arm Dumbbell Row Left
Metcon
Every 5 Min for 4 Rounds
Run 400 Meters
30 KB Swings
30 Air Squats
RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB
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