STRENGTH
1a) DB RDLs: 4 x 8. Rest 30s.
- done with TWO DBs
1b) DB Hammer Curls: 4 x 8-10. Rest 30s.

2) Plank Complex: 4 x 10s + 10s + 10s. Rest 30s.
- Side Plank + Elbow Plank + Side Plank.

METCON
AMRAP 10 ascending reps:
1 DB Man Makers (50, 35)
100 Meter Run
2 DB Man Makers
100 Meter Run
3 DB Man Makers
100 Meter Run
And so on continuing in this fashion..
*Score = highest round completed

EXTRA CREDIT
Banded Triceps Pushdowns: 50-40-30-20-10, done AFAP.