Warm up #1 (Row/Push/Hollow)

3 Rounds:

Row 12/8 Calories
10-15 Push-ups
30 Hollow Rocks

A1: Close Grip Bench Press (3, 3, 3, 3, 3)

at least 3 of the 5 sets should be heavy

A2: Single Arm DB Row (5 sets X 8-12 reps)

super set with bench press. Don't need to go to max weight on these

Metcon (AMRAP - Rounds and Reps)

7 minute AMRAP:

-5 DB/KB front rack lunges (55/35)
-5 DB/KB Push Press
-25 DU