5 Rounds
200 Meter Run
25 Air squats
25 Situps
3 Rounds not for time (bullet proof shoulder work) 
*for quality not weight
20 Single armed Dumbbell Bench Press
(Presses for the Dresses) 
20 Single arm Dumbbell Bent over Rows (Rows for the Bros)
20 Single arm Dumbbell Curls (Curls for the Girls)
-10 Each Arm before alternating