Equipment Needed: Dumbbells/BB (Sub KB) and Kettlebell.

choose weight challenging for you allowing last two reps to be very challenging. If you are working with light weight, add 5-10 reps. 

3 x 10 Pull Ups (Substitute Push Ups if Needed)

3x 10 Dumbbell Bench Press RX 20/35

3x 10 Single Arm Dumbbell Row RX 20/35

3x 10 Single Dumbbell Tricep Overhead Extension RX 20/35

3x 10 Bicep Curls RX 15/25

3x 10 Front Should Raises RX 10/20

OPTIONAL METCON

3 Rounds 

Run, Bike or Row 500m

20 Ball Slams

10 Burpees