1) On a Running Clock, every 2 minutes x 12 minutes, complete:

1a) DB Bench Press w/ 3-0-X-0 tempo x 8 @ 35-75/15-45 lbs. (heavier weight than what you did last week)

1b) Ring Row OR TRX Row w/ 3-0-X-0 tempo x 8 (set the height of the rings or TRX straps lower than what you did last week to increase the challenge of the movement)

*Just like last week, when the clock starts, you have a two minute window to do 8 reps of DB Bench Press. After finishing your 8 reps, you have the remainder of the 2 minute window to rest. When the clock hits 2 minutes, you will perform 8 Ring Rows or TRX Rows. When you are finished with 8 reps, you have the remainder of that 2 minute window to rest. You will repeat this sequence until you have completed 3 sets of each movement.