Strength
Every 3:00, 4 Sets
6 Tempo Bench Press (60-70%) + 12/12 Single Dumbbell Row
*Tempo – 3s down, 1s pause at chest

Conditioning
AMRAP 12
15 Calorie Row
20 Box Step Ups (24/20)
15 Hand Release Push-Ups (FX: Push-Ups)
20 Russian Kettlebell Swings (24/16) (FX: 16/12)