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