Warm up
30 shoulder taps
5 swimmers
5 scap push ups
5 walkouts
4 rounds
Strength
Strict bent over row
Supinated grip
5×5
Seated Arnold press
5×5
Wod
50 renegade rows
50 step ups
30 renegade rows
30 step ups
Warm up
30 shoulder taps
5 swimmers
5 scap push ups
5 walkouts
4 rounds
Strength
Strict bent over row
Supinated grip
5×5
Seated Arnold press
5×5
Wod
50 renegade rows
50 step ups
30 renegade rows
30 step ups