-Warm Up-


2 rds


100m row

15 Upper extremity Nerve Flossing

10 samson lunges

12 Prone Scapular retractions

5 sumo inch worms with the push up


-Strength-


Single arm DB bench Press


3-3-3-3-3-3 ( each arm )


Superset with


Torso Rows


6-6-6-6-6-6 (each side)



-WOD-


6 x 500m Row


Rest 3 minutes between sets


*each is for time - all out effort