On a Running Clock, every 2 minutes for 12 minutes, perform:

• Round 1 - DB Bench Press x 10 w/ (3-0-X-0) tempo. (3 seconds lowering the weights to your chest each rep)

• Round 2 - Ring Row x 10 w/ (3-0-X-0) tempo (3 seconds lowering yourself down each rep) OR 1-Arm DB Rows x 6/arm w/ (3-0-X-0) tempo @ 30-50/15-35 lbs. (3 seconds lowering the weight back down each rep)

  • Same as yesterday, you have a two minute window to complete the DB Bench Press. Upon completing your last rep, you have the remainder of the two minute window to rest. At the 2 minute mark, you will perform either Ring Rows or 1-Arm DB Rows. When finished, you have the remainder of that two minute window to rest. You will repeat this sequence until you have performed both movements three times each.