Strength: 15 Minutes to establish 1 RM Bench Press

Conditioning: 3 Intervals of:

300M Row

12 2-Push Up Burpees

12 Chest To Bar Pull Ups,

*Rest 90 seconds – 2 Minutes Between Intervals

<3 Months:  3 Intervals of:

300 M Row,

10 Burpees,

10 Ring Rows (Full 2 Min Rest between intervals)