A.
Three sets of:
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpees
9 Box Jumps
B) Used a 16kg KB and rested 1:1 – 6rds
Just Part B today with 17,5kg dumbbells each hand – 9 rds +5 reps
Then some bar muscle up practice – did 2 in row