Dumbbell Bench Press
Athletes build over the first three sets to a weight which is challenging but submaximal, leaving 1-2 good reps in the tank. Use 90-95% of that weight for the remaining two sets.
3 Rounds For Time:
20 Kettlebell Swings, 24kg/16kg
Extra Work: Row
30:00 @ 6
Easy pace, focus on consistent stroke rate and 500m split.