3 rounds for time:

800 m row
20 stab DB chest fly 15/20 ea.
20 DB bent row 15/20 ea.
800 m run
20 BB biceps curls 45/65
20 DB skull crushers 15/20 ea.

Post time to comments.

Workout Notes: 

  • Holy crap! I know we just did this one (Sept. 7) but our legs need a break and this one will help loosen us up. 
  • Itchin for just a bit more? Load up those Smith machine benches and sub flat bench for DB chest flys.
  • If you have no experience bench pressing, please save this move for another day.