Warm-up
3 rounds
1:00 row
12-15 push-ups
16 inverted row (body row)
Lifts
3 round superset
30° Incline Barbell Bench – 8 reps
Alternating Dumbbell Bicep Curl – 20 total reps
3 round superset
Weighted Dips – 10 reps
EZ Bar Bicep Curl – 12 total reps
Dumbbell Flat Bench
2xMax rep (goal is 15+ on set one)
Metcon
Rowing Intervals
8 rounds
1:00 Calorie Row
1:00 Rest
Rowing Intervals Details
Build in intensity: start moderate on rounds one and two, then really go for it on rounds six, seven, and eight. Write this down; it will be repeated…
THE WODSMITH 
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