A. Single sided dumbbell bent over row 8x4; rest :20 sec between sides/1 min between sets
20#, 20#, 25#, 25#.
B1. Lateral raises, 10x3; rest :30 sec
B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min
5#, 7.5#, 7.5#.
+
Row 500 m
20 Over the rower burpees
20 Hanging knee raises
Row 500 m
WOD time: 7:58.
+
Foam roll thoracic/lat
Banded tricep stretch
Did this.
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