1-2x Use as primer/warm up accessory
Banded Shoulders
10 flies
10 pull aparts
10 pass thrus
10 bent over rows
2x
5/5 SA KB Swing to 90/90 hold
6-8 Rower Body Saw ]
10 Banded Face Pulls
Accessory
3x
8/8 filly Press
8 Rower Pike Ups/ Tuck Ups
:30 Deadhang from pull up bar
Strength
3x
8 DB Close grip bench Incline press (1-2 #45 plates)\
8/8 Single Arm DB Bent Over Row
15-20 Straight Arm Lat Banded Pull Down
WOD
300 m Run or 375 m row or150 ft VC
35 Bench Dips
35 Ring Rows
35 KB/DB Floor Press
300 m Run or375 m Row or150 Ft VC
35 KB/DB Push Ups
35 KB/DB Tall Plank KTE
36 KB/DB Gorilla Row (total)
300 m Run or 375 m Row or 150 Ft VC