WOD
Warmup:
3 Sets
6-8 Half Kneeling Bottom Up KB Press/arm
12 Lateral Band Walks
12 Scapular Push Ups on Elbows
A1) Dumbbell Bench Press
(semi supinated grip) 30X1; 6-8reps; rest 60sec x 3
A2) Dual Dumbbell Prone Row
2111; 6-8reps; rest 60sec x 3 sets
B1) Ring Row
2020 Tempo; Max Reps at the prescribed tempo; rest 60sec x 2
B2) Ring Plank
30-60sec unbroken; rest 60sec x 2
C) 4 Sets Not for Time
30sec KB Front Rack Wall Sit
10 Push Ups @ 2111 tempo
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