5 rounds for quality of:
Warm Up
10 Dumbbell Snatches
Plank Hold, 1 min
Rest 30 secs
7 Bench Press, pick load
7 Dumbbell Side Raises, pick load
Rest 30 secs
Super set 1
5 Bench Press, lbs
10 Dumbbell Side Raises, pick load
Rest 1 min Between
Superset 2
10 Dumbbell Press, lbs
10 Dumbbell Bent Over Rows, lbs
Rest 1 Min Between