Warm up

3 rds

5 swimmers

60 second supinated hang

15 bent over lateral raises

8 lunge and reach

15 minutes

Workout

Monday mash up

Amrap 7

15 calorie row

5 push ups

15 c2b pull ups

Rest 3

Amrap 5

10 calorie row

5 push ups

10 c2b pull ups

Rest 3

Amrap 3

5 calorie row

5 push ups

5 c2b pull ups

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