Strength
1A) Close Grip Bench Press with pause on chest
- x 4 reps x 5 sets @ RPE 7-8 across
1B) Horizontal Ring Rows
- x 8 x 5 sets
Conditioning
Complete as many rounds as possible in 20:00:
- 1000m Row or 2000m Bike or Assault Bike
- 15 Dumbbell Shoulder to Overhead (50/35)
- 15 Toes to Bar