Strength: 4-5 Rounds For Quality
8 Tempo Bench Press **5 seconds down/ 5 seconds up**
16 Plate Bent rows
8 Tempo Push Ups **5 seconds down/5 seconds up**
16 Plate Hammer curls
Workout: For Time
Teams of 2
50-40-30-20-10
KB Swings RX(53/35) RX+(70/53)
Lunges with KB (total)
200m Run