Metcon
5 Rounds for Time
20 Sand Ball Slams (50/30)
120 yard Shuttle Sprint*
*Shuttle Sprint:
40 yards out/40 yards back
20 yards out/20 yards back
= 120 yards
Strength
Dumbbell Bench (5×10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Bent Over Row , Single Arm Dumbbell