Warm-up 3x 10 Jumping Spider Lunges 10 Banded Bicep curls (light)
10 Sit-ups Strength Part A: 3x 10-12 Supinated Grip Single Arm DB Row 10-12 Supine Inverted Rows (Bar on Rack)(Overhand)
20 Plank Walks Rest 1 min between sets Part B: 3 Sets of 21s: (palms up) 7 Bottom Up Half Curls 7 Top Down Half Curls 7 Bicep Curls WOD 4 Rounds For Time: 400m Run 21 KBS (53/35) 12 HSPU
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