StrengthCON: “Quarantine Volkswagon x2”

2 Rounds For Quality

21-15-9

Floor Presses (If you got a DB the reps are for each arm)

Bent Rows (Same as the Floor presses, if you got a DB its each arm)

**If you have a barbell its total reps**

Workout: For Time

Pick 1 or 2 to complete (just moving not PR speed)

1. 3 Mile run/jog
2. 6 Mile bike ride
3. 4000m Row/ski
4. 250 Cal. Assault Bike