STRENGTH

1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.
1b) Elbow out Landmine Rows: 4 x 8-10 each. Rest 30s.
– Goal: 4 challenging work sets. Take 1-2 sets to warm-up (do not include these in your 4 work sets count.)

CONDITIONING

AMRAP 15:
15 Kettlebell Swings (53, 35)
15 Burpees
15 Calorie Row
– Goal: Calm pace of 75% – use the row interval to recover. Be mindful of your breath control on your burpees.

Accessory:

KB Hammer Curls: 4 x 10. Rest 60s.

Cool Down:

– 5 Minute easy bike
– 5 Minutes of Total Body Foam Rolling