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 12 Min Of:
2k Row
With remaining time complete as many rounds as possible of:
3 DB Man Makers (50/35)
10 Kettlebell Swings (53/35)
rest 6 min
AMRAP In 10 Min Of:
10 DB Box Step Overs (50/35)
10/8 Cal Assault Bike
C) 3 Sets
DB Bench Press x12
rest 90 sec
Trap 3 Raise x8 ea. @2121
