Strength
Every 3:00, 5 Sets
4 Bench Press (↑, start around 70%)
12/12 Single Dumbbell Row

Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m) (RX+: 300/250m)
12 Back Rack Lunge (115/80) (FX: 95/65) (RX+: 135/95)
16 Hand Release Push-Ups (FX: Push-Ups)
*14:00 Cap