Warm-up: 200m Run then 3rds of: 5 Ring Row + 30sec Ring Support Hold Double Kettlebell Overhead Walk Strength: 1a) Tempo Bench Press @32X1 3×3 1b) Strict Weighted Pull-up 3×3 As many reps as possible in 3 minutes: Row x 18/15 calories Burpees over the Erg x 15 reps Toes-to-Bar x Max Reps Rest 3...Read More