General Warm Up

10 Min Row @ <2:30/500 m split pace

Then:

2×5 Shoulder Dislocate

2×20 Strict Press @ 2×10 lb dumbbells

Then:

10 Incline Barbell Bench Press

+

12 Push Press @ 25 lb Dumbbells

+

5 Push Up

5 Rounds

Rest as little as possible

Then:

10 Min AMRAP

ManMaker @ 2X15-25 lb Dumbbells

Then:

10 Weighted sit up

+

20 Leg Raises

3 sets

Then:

Cool Down 10 Min Row @ 2:30/500m Split Pace