Strength
Bench Press
Every 2:30 x 5 - 12 reps @3/4 bodyweight
Conditioning
12 minute clock
2k/1600m Row
AMRAP Push-Ups (hardest variation for you)
Cash Out
3 sets
Dumbbell Front Raise - Crush Grip (hold dumbbell from sides) x 15
Dumbbell Reverse Fly x 15