Dumbbell Press, TRX Reverse Rows then Push Press, OH Reverse Lunges and Burpees

Taken from the CF Invictus workout from November 3.

Warm up with

• 3 x Turkish Getups per Arm @ 14kg

Then four sets of

• 8-10 x Single Arm Dumbbell Press per Arm @ 16kg
• Rest 30 Seconds
• 8 x TRX Reverse Rows
• Rest 2 minutes

Then AMRAP in 10 minutes of

• 10 x Push Press @ 65lbs
• 10 x Overhead Reverse Lung @ 65lbs
• 10 x Burpees over the Barbell

Results:   For the metcon, 4 rounds plus 27 reps.