11.18.23 Workout of the Day

Friday 630 AM

Barbell & Interval
Conditioning
6 RFT
12 Dumbbell Bench Press (2x50/35)
1Rope Climb (OR 12 Ring Rows)
12/9 Sk or Bike or 200 m run
6 Strict Ring Dips
12 Dumbbell Bent Over Row (2x50/35)
-rest 1 minute-