Strength: 12Minute EMOM

1. 4 Pause Bench Press
2. 3 Ring Muscle up+ 3 Dips
3. 10 Cal. Assault Bike

Workout: For Time

2000m Row

**This is a benchmark**

Extra Credit:

3×15-25 GHD Sit Ups

3×12 Reverse Hypers or Back ext.

3x:30 Second Side Plank (each side)