11.2.24 WOD

250m Row
into:
2 Rounds
20 Alt Plank Position Shoulder Taps
15 Banded Curls
10 Banded Pull Aparts
5 Rev Lunge Steps on R
5 Rev Lunge Steps on L
into
250m Row

Then…

3 sets:

15 Double DB skull crushers
15 Push-ups

8 BB Curls
12 Hammer curls

Then…

20 Min AMRAP

4 Burpee Box Jumps
6 DB Hang Clean and Jerk
8 DB Farmer hold lunges
12/10 Cal Row