Warm-up

8/side Single Arm DB Press
8/side Single Arm DB Rows
8 Double Dumbbell Tricep Extensions

Work

“Microchip”

For Time:
50/35 Calorie Echo Bike
100 Double-Unders
1500m Row
100 Double-Unders
50/35 Calorie Echo Bike

Home/Outdoor

30 DB Burpees
1000-1600m Run
30 DB Burpees
*hold dumbbells in hand throughout movement, no jump at top