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)