4 rounds for quality of:
12 Dumbbell Incline Bench Press, pick load
20 Incline Dumbbell Flies, pick load
20 Dumbbell Bent Over Rows, pick load

Athlete Instructions
Athlete Instructions
3-4 sets

10-12 Dumbbell Incline Bench Press
15-20 Incline Dumbbell Flies
15-20 Dumbbell Bent Over Rows

-Rest As Needed b/t Sets- 

15 MIN EMOM
MIN 1: :45 Cardio of choice
MIN 2: :45 Alt KB Goblet Lunges
MIN 3: :45 secs sit ups