
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