1a) Low Incline DB Bench Press w/ (2-0-X-0) tempo - 3 x 8

1b) 1-Arm DB Row w/ (2-0-X-0) tempo - 3 x 8/arm

*Go straight from Low Incline DB Bench Press into 1-Arm DB Rows, rest 2 minutes between rounds, and repeat for 3 total rounds. Pick a weight that challenges you but also allows you to maintain the 2 second down tempo each rep and allows you to stay unbroken. If you have to sit the DB's down during the set, pick a lighter weight to use.