-Warm Up-


2 minutes foam roll lats

(2 per side)


2 rounds


10 shoulder openers

5 strict press

6 eccentric ankle dorsiflexion

5 single arm row each side

1 min jumping rope



-Strength-


4 sets


10 Seated Banded Row


https://youtu.be/Y5_-YHKiXd4


12 DB hammer Curls


https://youtu.be/P5sXHLmXmBM


-WOD-


3 rounds


500m row

6 Devils Press

20 doubles (x3 singles)

4 devils press

20 doubles (x3 singles)

2 devils press

20 doubles (x3 singles)


Rest 2 minutes