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

20/15 Calorie Row

-:30 rest-

16 DB Renegade Row 35/20

-:30 rest-

8 Seated DB OH Tricep Extensions

-:30 rest-