A. Strength
E3:00 x 5 rounds:
10 DB Flys on bench
10/10 DB Plank Rows (1 arm is holding a high plank on top of yoga block while the other arm is working/rowing. 10 reps per side)
@ 15:00…complete 30 Bench Dips for quality (pausing at the top for 2 seconds)
B. Conditioning:
4 rounds
15 TTB
20/15 Cal. Bike Erg (8.0 damper)
15 Pull-ups
Rest 1:00