A. Strength

3-4 sets of the following superset

3 Push Press Eccentrics (Tempo 32X2)

6/arm Chainsaw Row

B. Conditioning

For time:

Buy-in with 750m Row

Then 10 rounds of

5/arm SA DB Push Press 50#/35#

5 Toes-to-Bar

5 Hand Release Push-ups

5 Pull-Ups

Buy-out with 750m Row

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

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