Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Row w/ 3s Pause at Top
2) 10/10 Elbow Supported Dumbbell External Rotation
3) :30-:45/:30-:45 Side Plank

Conditioning
2 Rounds of 1:00 on/:10 off
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)
2) 18/14 Calorie Row (FX: 16/12) (RX+: 20/15)
3) AMRAP Burpees to 6″ Target
4) Rest
5) Rest
*Score is total Burpees