A. Primer

2x 50’/arm Bottoms Up KB Walk 

B.

4 Rounds: 

12/side Half Kneeling DB Arnold Press 

Rest :30 

6 Barbell Pendlay Rows 

Rest 2:00

C.

Health

3 Rounds For Time: 18 Min Cap 

500/400m Row

20 Ring Rows 

20 Shoulder to Overhead (95/65) 

• One person works on a rower at a time. While one partner does ring rows, the other partner does a farmer hold @ 53/35. While one partner does shoulder to overhead, the other partner holds a plank 

F+P: 

3 Rounds For Time: 18 Min Cap 

600/500m Row

30 Pull Ups

30 Shoulder to Overhead (155/105) 

• One person works on a rower at a time. While one partner does pull ups, the other partner does a farmer hold @ 70/53. While one partner does shoulder to overhead, the other partner holds a plank