Friday 2017.06.16

Single-arm strict dumbbell press, 4 x 8 reps per side; begin with 2 dumbbells overhead and alternate arms performing press

Every minute on the minute for 12 minutes:
Minute 1 – 100-meter row at a hard effort
Minute 2 – 5/5 front-rack lunges (95 lb. / 65 lb.)
Minute 3 – 45-second weighted front plank (25 lb.)