9/21

A. Standing single sided push press, 6-8 x 4, rest 2 min
20# (8).

B. Seated triangle attachment row, 8 reps x 4, rest 1:30 
70# (8) for all. 

+

3RFT:
Row 500m
10 box jumps 
20 alternating sit ups 

Total Time: 12:19.8

Round 1: 4:07.7
Round 2: 4:13.1
Round 3: 3:58.6

+ 

Seated leg extended forward fold

Seated butterfly stretch

Thread the needle