Today's Strength portion is going to be divided into 2 exercises.
Bench Press 3-2-1-1-1
Ring Rows (10)
Immediately after completing a set of Bench Press complete 10 ring rows. Get as horizontal as possible on the ring rows.
Then...
20-15-10
Burpees
Ring Dips
Scaling options: 15-10-5
Scale the ring dips to bar dips or bench dips
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