A. Primer

2×15 Banded Pull Apart

B.

4 Rounds: 

18 Alternating DB Bench (9 Each Arm) 

Rest :30

3 Strict Pull Ups (H: Banded, F: Bodyweight, P: Weighted)

Rest 2:00

C.

Health:

For Time: 

3,000 Meter Row

F+P

For Time: 

5,000 Meter Row