Bodybuilding/Strength

A) 4 Rounds:

• 10 Dual DB Z-Press *rest 60s
• 10-15 Bent Over Barbell Row (Snatch Grip) *rest 90s

B) 3-4 Rounds:

• 8-12 Seated DB Bicep Curl *rest 60s
• 8-12 Single arm banded lateral raise *rest 90s

C) 3-4 Rounds:

• 10/10 DB Bench Press (alternating arms, resting arm extended) *rest 60s
• 10-15 Legs elevated Ring Row *rest 90s

Metcon

EMOM 16:

1) 45s Ski Erg (VK)
2) 45s Burpee Pull Up
3) 45s Devils Press 2x35lbs
4) Rest