Strength
Every 3:00, 4 Rounds
6 33X-Tempo Bench Press (60-70% 1RM Bench Press) +
10 Underhand Banded Pullaparts w/ 3s Pause Apart
*33X-Tempo: 3s down, 3s pause at chest, explode

Conditioning
EMOM 15
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
4-5)
AMRAP
15 Sit-Ups
15 Hand Release Push-Ups (FX: Push-Ups)
*Continue AMRAP where you left off