Part A Warm Up
3 Sets
Single Arm Banded Upright Horizontal Rows x12 ea. side
Nose To Wall Hold x30-45 sec
Single Leg Pistol Hold x15 sec ea. leg x2
Hollow Body Rock x15
Part B
4 Sets
Toes To Bar Hold x10-20 Sec
Wide Grip Chin Over Bar Lateral Slides x6-10
Single Arm Ring Row Hold x10-15 sec
Part C
For Total Time Do:
500 m Row
20 Overhead DB Walking Lunges (35/20)
rest 2 min
500 m Row
300ft Farmers Carry (50/35)
rest 2 min
500 m Row
20 DB Renegade Rows (35/20)
rest 2 min
500 m Row
