Warm-Up
Dumbbell Bench Press 4×20 reps light
A.
Bench Press 9×3 reps
Four sets of:
Single-Arm Dumbbell Row x 6-8 reps
Bent-Over Reverse Fly x 10 reps
Hollow Rock x 15-20 reps
B.
In teams of two, with only one partner working at a time, 15 Minute AMRAP
150m Row
5 Devils Press
C.
3 sets of:
Tricep Push-down x 30 reps
Pull apart x 30 reps
