Take 25-30 minutes to set up, warm up and complete the following.

A. 3 ROUNDS:
-- 3-5x Bench Press (Record in Wodify)*
-- Rest 15 seconds
-- 16-20x Alternating DB Hammer Curls (Total Reps)*
-- Rest 30 seconds

B. 3 ROUNDS:
-- 5-8x Dips (Rx+ Weighted)
– Rest 15 seconds
-- 8-10x Bent-Over DB Rows*
-- Rest 30 seconds

*Go as heavy as possible with good form. Take some time to warm-up to your working weight before starting your working sets.