3 Rounds (Increase effort each round)
200m Run
15 Air Squats
10 DB Strict Press (Light)
5 Burpees

- 7 DB Front Squats (Focus on keeping the elbows high and full ROM)
- 7 DB Push Presses (Focus on timing and using the hips to drive the DBs up)
- 7 DB Thrusters (Focus on timing, connecting the two movements together, avoid crashing at the bottom of the squat, and cycling the reps)

3 SETS
13 DB Supinated Curl
13 DB Bent Over Row
13 DB Hammer Curl

-Rest As Needed b/t Sets-

*Reps must be done unbroken