Fitness
4 Sets:
8 Flat Dumbbell Press + 8 Single Arm Dumbbell Row
For Time:
Buy in: 40cal Row
–Then—
2 rounds of:
15 Push Press 40/30
25 Burpees
50 Walking Lunges
Performance
Strict Pull Ups
4×5
Bent Over Row
4×5
Complete as many rounds as possible in 13 minutes of:
3 Ring Muscle Ups
9 Shoulder to Overhead 60/40
50 Double Unders
200m Medball Carry
Post load and scores to the whiteboard.
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