-Warm Up-
2 rds
100m row
15 Upper extremity Nerve Flossing
10 samson lunges
12 Prone Scapular retractions
5 sumo inch worms with the push up
-Strength-
Single arm DB bench Press
3-3-3-3-3-3 ( each arm )
Superset with
Torso Rows
6-6-6-6-6-6 (each side)
-WOD-
6 x 500m Row
Rest 3 minutes between sets
*each is for time – all out effort
