Friday 7/9/2021

A.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)

B.

Every 2 minutes, for 18 minutes:
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Alternating Dumbbell Row x 10 reps each
Station 3 – Farmer’s Carry x 100 Meters

C.

Every 4 minutes, for 12 minutes:
Dumbbell Bench Press x 6 reps @ 20X1
Dumbbell Floor Press x 12 reps @ 20X1
Dumbbell Death March x 18 reps @ 3011

Go as heavy as possible on the dumbbell, and use the same dumbbells for all three movements, transitioning from one to the next with as little rest as possible.

Andrew Malek-Zadeh