Pull & Core-
4 super sets of-
10 DB bent over rows
10 Hollow pull overs with band
***
Metcon-
For time-
21-15-9-
Pull ups
Single arm Devil press
9-15-21-
Single arm Plank rows
Single arm Thrusters
RX= 22.5/15kg
***
Independent Open gym WOD-
4 sets of- 10+10 Bent rows
For time-
21-15-9-
Pull ups
Single arm Devil press
9-15-21-
Single arm Plank rows
Single arm Thrusters
