WU. Shoulder mobility and prep
10 Push ups
10 KBs (USSR)
10 Ring rows
A. Strength: Bench/barbell row Super set (15 minutes)
10 Bench presses, Same weight across. (+5# form last week)
10 Barbell rows
3 rounds, each for time:
10 KB Swings (70/53)
10 KB Swings
Rest exactly 2 minutes between rounds.
These are to be done at 100% intensity. You may partner up and share a rower. Record each round's time.
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