Brooke Ence Instagram – In case you’re wondering if our Dumbbell Program works, here’s your answer. I was absolutely beat after this! For $50 you can join the #NakedFam for 8 weeks of intense training. You can join any program inside the Naked App! And at the end of it all you could be one of our winners to share in over $10,000 in prizes. Link in bio. 1a. Dumbbell Row (3010 Tempo) – 12/10/8/8 1b. Seated NG OH Press (3010 Tempo) – 12/10/8/8 Rest 60 Seconds Metcon: Buy In: 400m Row 3 Rounds: 16 Russian Swings (55/35) 30 Double Unders 15 Reverse V-Ups 30 Double Unders 15 DB Push Press (40/25) 30 Double Unders Cash Out: 400m Row The score for this metcon is your total time.