Strength: 5 Rounds
Bench Press x 6 Reps (w/ 2 sec pause at bottom)
Conditioning: 15 min EMOM (5 Rnds)
Min 1 – 14/10 Calorie Row
Min 2 – 12 Deadlifts (155/105 lbs)
Min 3- 10 Ring Dips (or 30 sec of HR push-ups)
*Advanced do 185/135 lbs DLs
Cool Down:
Work with a partner and accumulate 50 easy, full ROM ring rows
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