– Strength: Today we will be performing DB bench with a grip rotation. Grip will rotate from palms facing into palms facing out paired with iso-dynamic KB rows, which we’ll go over. Use 2 sets to work up to your desired weight for today then complete 5 sets of 8 with a minute of rest between sets. – Metcon: Today’s metcon should be performed around 80-85% intensity. Grip will become a factor early on. You should be able to complete the KBS in 3 sets or less. Try to minimize rest when you put down the KBS. 18-minute time cap for this workout.