Strength

3 Sets

10 TEMPO + Pause Bench Press 32X1

+

8 Heavy DB Chest Supported Row

-rest 2-3 min between sets-

WOD

“Shredding The Gnar”

AMRAP 20’ @ 60-70% Effort/Speed

15/12 Calorie Assault Bike

8 Double DB Hang Muscle Clean to Eccentric Curl

12 Hand Release Push-Ups