-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 shoulder openers

:20 table top

 

 

-Strength-

 

Chest supported DB Rows

 

6-6-6-6-6

 

Single ArM DB Row

 

10-10-10-10-10

 

-WOD-

 

Alt Rounds with a Partner ,You Go, I Go

 

AmRaP 20

 

10 cals rower

10 T2B

10 DB push Press