Warm Up
6 min AMRAP
- 10 dual DB bench press
- 30 sec goblet squat hold
- 5 bear complex @ 45/35
- 4 rope pull-ups
Strength
Superset:
- 4 x 5 bench press
- 4 x 16 SA DB row (8 p/arm)
Conditioning
12 min AMRAP
- 2 rope climbs (RX+ touch green beam)
- 8 Bear complex @ 75/55
- 10 Bar facing burpees
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