monday

Warm-up

​1 ROUND 
15 Slow Plate Front Raises 
15 Slow Plate Lateral Raises 
15 Slow Plate Upright Row
15 Slow Bent Over Row Reverse Flies 

Into...

3 ROUNDS 
5/5 Strict DB Press w/ :02 Pause OH
10 Slam Balls 
10 Alt. Box Step-Ups 

Strength

​4 SETS FOR QUALITY
6/6 Arnold Press
15 DB Bent Over Reverse Flies

(Score is Weight)

Metcon

​AMRAP x 10 MINUTES
3,6,9, and so on...
Renegade Row (35/20)|(20/15)
Slam Balls (30/20)
DB Suitcase Box Step-Ups (24/20)

-Rest 2:00-

AMRAP x 5 MINUTES
1,2,3, and so on...
Renegade Row
Slam Balls
DB Front Rack Box Step-Ups

(Score is Rounds + Reps)