1 round
- 300m row
- 30 alternating DB snatches
- 30 ring rows
- 300m row
- 24 alternating DB OH lunges
- 24 single arm db rows 1:1
- 25/20 cals bike
- 18 single DB Bulgarian split squats 1:1
- 18 single DB step ups 1:1
- 15/13 cals bike
- 12 single DB devils press
- ISO 2 sets 10 reps
- lat press down, single arm cross body lat pull downs, curls