Warm-up

2 Rounds:

10 Single DB Curl to Press (5 each arm)

10 Single DB Reverse Flys (5 each arm)

Upper Body Strength

Alternating Every Minute on the Minute for 14 minutes:

3 Double DB Bench Press

6 Gorilla Rows

MetCon:

8 Rounds For Time

100m Run

1 Rope Climb

*Pace Goal: 9:00-11:00

*shoot for consistency across the 8 rounds

Beginner: AMRAP 9: 100m Run, 10 MB Slams

Intermediate: 3/4 or 1/2 rope climb

Advanced: as is

Sport: legless