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