PART 1
Half Kneeling Arnold Press 20-20-20-20-20, using heaviest weight per set
Dumbbell Bent Over Row 10-10-10-10-10, using heaviest weight per set
PART 2
For 2 cycles:
AMRAP in 7 mins of:
20 Dumbbell Floor Press,
16 Weighted Sit-ups
10 Up-Down Over Dumbbells
Rest 1 min between each cycle.
For each cycle restart the AMRAP.