Upper Body Flow
+
Straight Arm Overhead Side Bends x 40
Then…,
Scapula Pro/Retraction x 40 (Total)
Then…,
Wall Rotations w/ Pause Upside Down x 30
+
Eight Rounds Of:
FLR :30
Bridge w/ Dbs Support Against Wall :20
Straight Arm Side Plank Hold :20 e/s
Then…,
Floor Press x 5 x 8 (Build)
Then…,
EMOM x 3:00
:30 L-Arm Stretch
Then…,
With a Partner Complete 10 Rounds Of:
150m Row Sprint
+
10 RKBS, 70/53#