-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