A.1
5 Rounds
3 Press
10 Lateral DB Raise
A.2
On the 4:00 x 5
Row 500m/450M
Max Bodyweight Reps
Round 1: Pull Ups
Round 2: HSPU/L-Sit DB Press #35/#20
Round 3: Toes to Bar/V-Ups/Hanging Knee Raise
Round 4: Sissy Squats
Round 5: Push Ups
A.3
3 Rounds
8(e) DB Rows
12 Rear Delt DB Fly
Post loads and reps to comments.
