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 A. Standing dumbbell curl to press, 10 alternating reps x 3; rest 1:30
15#

B. Lat pull down, 10-12 reps x 3, rest 1:30
70# (12). 

+

4RFT:
20 sit ups
20 cal bikes
15 air squats 

Total time: 13:19.4

Round 1: 3:36.4

Round 2: 3:19.7

Round 3: 3:21.7

Round 4: 3:01.3

+

Samson stretch

Seated butterfly hip stretch

Thread the needle stretch