A) E3MOM x 12 minutes (4 sets):
– 8 bench press @ 65-75%
– 8 Romanian deadlift @ 75-80% of max clean
B) 3 rounds for quality:
– seated sled drag face pull x 10 scoots (45/25+ on sled to start)
– 10-15 ring dips @ 2111 (accumulate if needed – stay on tempo)
– 6-8 DB step downs / side @ 30X1 (explode off toes)
– 4-6 dragon flags w/ 4-6 second lower