A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10
B) AMRAP In 25 Min Of:
6 Single Arm Overhead Step Over, R (24″/20″ x 35/25)
6 Single Arm Overhead Step Over, L
7 Ring Dips
8 Cal Assault BIke
C) 3 Sets
3 Point Bent Over Row x12 ea.
Kneeling Landmine Single Arm Press x12 ea.
