STRENGTH
1a) Inverted Rows - supinated grip: 4 x 8-10. 2 second hold at top. Rest 45s
- Perform 1-2 warm-up sets
- Reset on each rep, neutral spine
1b) Ring Dips: 4 x 6-10. 3s descent. Rest 45s
L2: Bar Dips
L1: Box Dips
- Goal: 4 work sets with perfect positions, supersetting between both.

CONDITIONING
"Panic Breathing"
For time with a partner:
500M Row
Double Kettlebell Front Rack Hold (53, 35)
400M Row
Double Kettlebell Front Rack Hold
300M Row
Double Kettlebell Front Rack Hold
200M Row
Double Kettlebell Front Rack Hold
100M Row
Double Kettlebell Front Rack Hold
Cash out: 10 Burpees for both partners every time the kettlebells were dropped during the workout
- Goal: consistent pace on the row that you can pick up towards the end. Don't panic, don't drop the kettlebells, stay sexy.

EXTRA CREDIT
Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
- pronated + neutral + supinated grip.

COOLDOWN
Thoracic Rotations: 3 x 5 each.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.