125 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- Box 2 x 8
- BTCB singles x 10
- KS+BCTB 2 x 5+5

2.Strength
A. 4 sets:
8 Bench presses
Max effort Foot elevated Ring row - 10 9 9 8

B. 4 sets:
8-12 DB Bicep curl and press - 20 lbs, 10 9 8 8
15 banded tricep pushdown

3.Conditioning
A. EMOM20 (5 rounds):
1) Run - 13 cal
2) AB - 13 cal
3) Row - 13 cal
4) Rest
HR 166/179