Strength

 

BARBELL ROWS

4 x 6. Rest 10s.
– Take 2-3 warm-up sets of each exercise before starting this giant set. Each exercise should be tough!
– supinated grip

RING ROWS

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

PRONE REAR SUPINATED LATERAL RAISE

4 x 25. Rest 3:00

 

Metcon

AMRAP 10:00

OH KB Carry x 90 ft. – light
Front Rack Carry x 90 ft.
Banded Face Pull Aparts x 30
Double Unders x 40-50 UB Reps
Rest as needed.