Strength:
4 Rounds (for quality)
8R/8L Alt DB Bench Press
8R/8L Reverse Lunge to Step Up
8 Strict Pullups (Knees at 90 degrees, weighted if possible)
8 Floor Glute Ham Raise
1:30 Plank (any variation)
Metcon:
2 Rounds:
1000m Row
Rest 3 Minutes