WEDNESDAY

Strength: 4 sets

10-15 dips + 15 push ups 

Conditioning

40/34 cal row + 20 t2b

30/25 cal row +15 t2b

20/17 cal row + 10 t2b

10/8 cal row + 5 t2b

Accessory (optional)

Seated dumbbell press

3x max effort 

Bob Appleby