StrengthCON: 3-4 Rounds For Quality **20 min CAP**

10 Floor Presses (Barbell)

2 Seated Weight Pulls “20ft each way”

5 D-ball To shoulder

10 Single Arm DB Push Press (5 per side HEAVY)

Workout: For Time

Partners of 2

100 Calorie Assault Bike

400m Run

100 Calorie Row

400m Run

**Run together split the Cals**