8.16.25 WOD.

3 Sets:

12 Seated Arnold dumbbell press
6 Ring dips
10 Inverted barbell rows
10 Alt dumbbell curls

Then…

10 Rounds for time:

250/200m row
10 Bodyweight jumping lunges
10 Deficit push ups 45/25

Rest 1:1 after each round

Each round should be a full sprint!

Rest as long as it takes you to to finish the round.. example: if it takes you :60 to finish the round, the you will rest :60 before starting the next round.

For the push-ups the goal is still to get your chest all the way to the ground.