1. 3 rounds of
20/15 Cal row + 5 rounds of
3 hang power clean
6 push ups
9 air squats
rest 2 minutes after each round
Into a 4th round of
20/15 cal row
15 hang power clean
30 push ups
45 air squats
2. 3 sets of
20 star fish
10 one arm db bend row
15 rear delt flys
