Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Bench Press (50-60%)
2) 6-8 Tempo Underhand Ring Rows
3) 15 Banded Face Pulls
*3s down for all tempos

Conditioning
AMRAP 10
5-10-15-20, etc.
Hand Release Push-Ups (FX: Push-Ups)
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*Every 2:00, starting at 0:00, 5 50′ Shuttle Runs