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)