DB STRENGTH (4 Sets)

Bench Press x 6-8reps

Renegade Rows x 6-8 reps/side

Dragon Flag x 5-8 reps with 3 sec negative.

OPEN & PERFORMANCE
“Big Bird”
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

FITNESS
“Big Bird”
AMRAP 18:
20 Dumbbell Snatches (35/25)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups