11.2.23 WOD

2 Rounds:

1:00 Row
12 Band pull aparts
8 Alt Lunges
4 Push ups

Then..

3 Sets: (10 Min to complete)

10 DB hammer curls
10 Alt DB curls
Into…
10-12 Bent over Reverse Flies
15-20 Band pull aparts
Into…
10 Alt Cossack Squats

Then…

24 min amrap:

3 Devils Press
6 Push-ups with dbs
9 Double DB hang cleans
12/9 Cal row
15 Sit-ups
18 Lunges