A. Dumbbell One-Arm Bent-Over Row
– 4 sets of 8 reps
Rest as needed
B. Barbell Bicep Curl
– 4 sets of 10 reps
Rest as needed
C. As Many Rounds and Reps as possible in 8 minutes:
In teams of 2:
– 16 Dual Dumbbell Power Cleans
– 20 AbMat Sit-Ups
– 16 Dumbbell Snatches
– Prowler Push 30 meters
D. For Time:
In teams of 2:
– 100 Ball Slams @ 20/14 lbs