A. Alternating Sets: Dumbbell Z Press, Dumbbell Reverse Lunge, Side Plank Hold on Forearm
4 sets of:
A1. 8-10 Dumbbell Z Presses (2011 tempo)Rest 45 secondsA2. 10 Dumbbell Reverse LungesRest as neededA3. Side Plank Hold on Forearm for 30-60 seconds Rest as needed
B. Metcon
Metcon
3 Rounds
Row, 500 m / Run 400 m
10 Dumbbell Thrusters, pick load
10 BurpeesScoring: Time (lower is better)