- Warm-Up
- :30 Static Hang From Rig
- 3:00 Row
- 30 Strict Press Empty Bar
- Conditioning
- 15 min AMRAP
- 24 Double DB/KB Box Step Overs 53/35 20/16
- 30/22 Calorie Bike OR Row
- **Everytime DBs or KBs are set down during Box Step Overs perform 10 Perfect Pushups**
- Strength (optional)
- 2 Sets
- ME Barbell Rows @40% of 1RM DL
- Rest 2:00 bw Sets
- Then…
- 2 Sets
- ME Barbell Rows @30% of 1RM DL
- Rest 2:00 bw Sets