Single Arm DB/KB Push Press (4 x 10 )
Try not to lean left or right. Rather keep your core as tight as possible and fight to stay center. Do a shallow dip and drive the DB up like you would with a barbell push press. Start with your weaker arm and try to get 10 reps. Match however many you got on the other side.
immediately following your set, complete a 1min. plank hold on your hands with a plate on your back.
Rest 1min. and repeat for 4 Rounds. (Warm up sets on the press do NOT count)
Every4min. x 4 Rounds:
12/9 Cal Bike
12/9 Cal Row
Most will probably have to scale to: 10 reps on the SDHP's and pull-ups.
Just because I know a few of you can do it, I am going to put an RX+ of 15/12 Cals.