5 rounds of
- 5 x Seated Dumbbell Strict Press
- Rest 10 seconds
- 8 x Dumbbell Bent Rows
- Rest 90 seconds
Keep slow easy tempo 1X12.
Then every 3 minutes for 9 minutes
- 10 x Standing Dumbbell Strict Press @ 65-75% from above
AMRAP in 12 minutes of
- Row 400m
- 8 x Dumbbell Clean and Push Press
- 8 x V-Ups
Results: Seated Press 10-12-14-16-18kg. Bent Rows 14-16-18-20-21kg. Part 2 12kg (probably could/should have gone to 14). Metcon 3 rounds plus 400m Row and 5 reps.