“The big lesson in life is never be scared of anyone or anything.”
Strength
5 Rounds:
10x Bench Press with a 3 sec negative - increase weight
10/10x Single Arm Bent Over Dumbbell / Kettlebell Row
Rest as Needed
Conditioning
Every 2 Minutes for 16 minutes (8 rounds):
250m/200m Row
10x Kettlebell Swings
10x Sit Ups
Recovery
2 Minutes Each:
Banded Shoulder
Couch