A) Foam Roll x2-3 min
+
2 Sets
Groiner w/Rotation x5 ea. side
Quadruped Thoracic Rotation x6 ea. side
Squat Hold w/Single Arm Raise x12 (6 ea. arm)
B) AMRAP In 20 Min Of:
500 m Row
6 DB Man Makers (35/25)
400 m Row
50ft Handstand Walk OR 100ft Seal Walk
300 m Row
16 DB Step Overs (35/25)
C) 3 Sets
Banded Lateral Arm Raise x15 ea.
Bulgarian Split Squat x15 ea.
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