Strength/Skill
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Shoulder Press x 6-8 reps @ 20X1
Station 2 – Side Plank x 45 seconds each side
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1
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Metcon
Complete as many rounds and reps as possible in 8 minutes of:
12 Dumbbell Thrusters
12 Box Jump or Step-Overs
12 Anchored Sit-Ups