Strength
Every 1:30, 3 Rounds
1) 10 Strict Chin-Ups (FX: Banded) (Half Tempo)
2) 10 Dumbbell Bench Press (Half Tempo)
3) 15/15 Banded Wrist Extension w/ Rig
*Half Tempo – 3s down for first 5 reps, then regular speed for next 5

Conditioning
4 Rounds for Time:
20/15 Calorie Row (FX: 15/11)
15 Burpee Pull-Ups (FX: 6″ Target) (RX+: Chest to Bar Pull-Ups)
*14:00 Cap