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A.  Single sided dumbbell bent over row 6x4; rest :20 sec between sides/1 min between sets

20#, 25#, 25#, 25#

B1. Lateral raises, 10x3; rest :30 sec

B2. Single sided Ring rows, 12x3; rest :10 sec between sides/rest 1 min

7.5# for raises 

+

3RFT:

8 Hanging knee raises

16 Cal assault

80 Jump rope singles

Total time: 8:40.65 

+

Foam roll thoracic/lat
Banded tricep stretch

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