Day 77

A. Strength 

Bench Press (2RM)

B. Skill 

10 Rounds of:

7 Pull-ups, Strict *Christina 8 BW Rows*
7 Ring Dips, Strict *Christina 8 TRX Push-ups*
21 Air Squats

C. “Gun Show”

Superset (4 sets) any Bicep and Tricep exercise of choice.

D. Conditioning

5 x 300m row/ 1min rest between intervals