Heavy Control

Warm Up
* 2 min bike
* 2 rounds:
* 10 band rows
* 8 scap push-ups
* 8 PVC press
* Barbell:
* 8 bench empty bar
* 6 pause bench
* 3 ramp sets

STRENGTH
Bench Press — 6 x 4 @ RPE 7.5–8
Superset:

* DB bent-over row x 10–12

CONDITIONING
AMRAP18
50 Sit Up
40 DB Alt Press 35/25
30 Cal Row/Ski
20 Push Up
10 Burpee
20 Push Up
30 Cal Ski/Row
40 Alt Db Press 35/25
50 Sit Up