Lifting: Bench Press and Bent Over Barbell Rows & Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows

Every 1 min for 15 mins, alternating between:
10 Ring Dips
15 Kettlebell Swings, pick load
Row 200m/150m

Photo by @robcwilson

The U.S. Army Wants the Fittest People in America
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