Warm-up

3 Rounds

10 Single DB Curls (5 each arm)

10 Single DB Overhead Tricep Extensions

10 Hollow Rocks

Baywatch Muscles:

15-minute time block:

100 Single DB Alternating Curls (50 each arm)

100 Single DB Tricep Kickbacks (50 each arm)

*complete all reps of one movement before moving to the next one

MetCon:

5 Rounds For Time:

12 Single DB Devil’s Press

12 Single DB Box Step-overs

*Pace Goal: 9:00-11:00

Beginner: 25/15, 16/12”

Intermediate: 35/20, 20/16”

Advanced: 50/35, 24/20”

Sport: 70/50, 24/20”