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

3 x 8



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.