"Take 12-15 mins to build to 90-95% of your 1-RM Bench Press

Then…

Every 2 mins, for 8 mins (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of 1-RM Station 2 – Reverse-Grip Bent-Over Barbell Row x 8 reps"

Then…

"EMOM, for 6 mins (3 sets) of: Min 1 – Parallette Shoot Throughs with Push-Up x 12 reps Min 2 – Band Pull-Aparts x 25 reps @ 1010 Finisher: Row 1km for time."

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