Warm Up:
Super D Shoulders
Banded Pull aparts
150m Row
10 OHS
5 Jump Squats
5 Push ups
5mins
“Murky Dismal”
500m Row
21 Hang PSN (Super L)
3RFT
3min Rest
5 Lungesters (L)
10 Bar over Burpees
5 RFT
Extras
10 Bench Press
15 Lat pulldowns
x3
Crossover Symmetry