Warm-up

Conditioning:

Against a 3-minute Clock, Perform as Many Reps as Possible of:
400m Row
10 Deadlifts
Max Toes to Bar in the remaining time.
Rest 3min between sets and repeat for a total of THREE sets.

Rx 185/135

Rx+ 225/155

Strength Finisher:

Every Minute on the Minute x 12min

1- Supinated Grip Barbell Bent Over Row x 8 reps @2112 (that is 48sec of work!)

2- Banded Triceps Press Downs x 20 reps OR Strict Ring Dips x 8 reps

3- 10 V-ups + Flutter Kicks in Remaining 45sec