Warm-up:

Strength:

3 sets

Standing Dumbbell Strict Press x 10 reps each @2111 Hold front rack position on the arm you are not using. Rest 2min between sets

3 sets

1a) 1-1-2 Dumbbell Bench Press x 6

1b) Strict Supinated Grip Chest to Bar Pull-up x 6 reps

Workout of the Day:

750m Row

50 Russian Kettlebell Swings

750m Run

50 Walking Lunges holding kettlebell anyway