Strength

3 Sets

10 TEMPO + Pause Bench Press 32X1

+

8 Heavy DB Chest Supported Row

-rest 2-3 min between sets-

WOD

AMRAP 20’ @ 60-70% Effort/Speed

18/12 Calorie Assault Bike

12 Hang DB Muscle Clean to Eccentric Curl

200m Run

16 Glute Bridge Top-Down Alt. DB Bench Press (8/side)