Warm-Up
3 rounds
Banded Row x 10
Scap retraction x 10
External rotation x 10
A. Bent over Row – 10 x 4 sets; rest :60 sec (55 lb)

B. Prone Bench DB rows – 10 x 3 sets; rest :60 sec (15)
C. Ring support hold – Max time x 3; rest :60 Sec (30,25, 25)
+
Row 15 Cals
15 Burpees
100 Meter farmers carry@45#
15 Burpees
Row 15 Cals
rest 2:1 x 3

6:23, 5:57, 5:52

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