Strength
12min EMOM
1. 45sec Max Bench Press (115/75) (95/65) (75/55)
2. Rest
3. 45sec Max Barbell Rows (115/75) (95/65) (75/55)
4. Rest
Conditioning
20min EMOM
1. 12x10m Shuttle Sprints
2. 12/9 Calorie Assault Bike
3. 12/9 Calorie Row
4. Rest