Strength
4 sets for QUALITY
10 Dumbbell Bench Press @ 20X0 tempo (alternating arms every rep – hold non-working arm at top of rep)
10 Clap Push Ups
8 Renegade Rows 22.5/15kg
*rest as needed between exercises*
Metcon:
5 rounds FT:
20/15 cal row
10 burpee over rower
Rest :60
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