3 Tough Sets
Bench Press x 8

7 Minutes AMRAP
5 Dips
9 Burpees (Target)
18 Kettlebell Swings

Level 1 – Dip Assistance Ok, 44/35#
Level 2 – Bar Dips, 53/35#
Level 3 – Ring Dips, 70/53#

Optional Work
3 Sets
Cable Tricep Pressdown x 12

3 Sets
Reverse Wrist Curl x 15
(Use Change Plates)

5 Sets
Row 500 Meters 85% Intensity
Row 250 Meters 50% Intensity

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