Strength:

Bench Press (30X1) + Dumbbell Front Rack Step-Ups (30X1) Superset:

3 x 8

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Conditioning:

5 Rounds for Quality (with as little rest as needed):

5 Ring Dips (22X2 Tempo)

5e Single Arm Dumbbell Thrusters (22X2 Tempo)

15 Calorie Row

Choose the load on the Thrusters and do sets across or build. Scale to Push-Ups for ring dips as needed.