Warm Up
10 Jefferson curls

3 rounds
500m row
Hip stretch

Conditioning
3 Super sets
Bench press 8 reps @ 70%
Bench Dips 15 reps

3 Super sets
Banded Lat pull downs 8 reps
Ring rows 15 reps

Metcon
CF.18.07.19
12 minute AMRAP
50 Double unders
10 TTB
5 C+J
70/45