Conditioning:

4 RFT:

20/16 Calorie Echo Bike

20 Single Arm Dumbbell Push Press (50/35)

20 Stick Sit Ups

Accessory:

3 sets:

10 Dumbbell Arnold Press @ RPE 7/10

- Rest :30

12 Barbell Supinated Bent Over Row @ RPE 7/10

Rest :30

15 Banded Pull Aparts @ RPE 5/10

- Rest 1:00 between sets

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 mins between rounds.