WARM UP
3 rounds for quality of:
Row, 200/160 m
10 Shoulder Tap Push-ups
Single Arm Plank Hold, 30 secs
10 Dumbbell Snatches, 10/5 kg
LONG WOD
Every 1 min for 30 mins,
alternating between:
12 Dumbbell Bench Press
10 Strict Pull-ups
15/12 Row Calories
12 Bent Over Barbell Rows
10 Pike Push-ups
COOL DOWN
For quality:
Pigeon Stretch, 2 mins
Shoulder Stretch, 2 mins