Strength

 

1A) BARBELL ROWS

3 x 6. Rest 10s.
– Take 1 set to build to work weight
– supinated grip – thumbs out

1B) RING ROWS

3 x 12. Rest 10s.
– slight pause at the top of each rep

1C) PRONE INCLINE LATERAL RAISES

3 x 25. Rest 3:00
– neutral grip with light DBs or change plates

Metcon

AMRAP 10

90 ft Overhead KB Carry
30ft Bear Crawl
20 Butterfly Sit-ups

Rest as needed between rounds
– Goal: This should be tough, but not in the same way the giant set was for today. Emphasis on quality. Goal = 3 rounds.