Part 1:
Complete 3 sets each of:
1. Ring Row (supinated grip) x 8-10
Rest :30s
2. 8-10rep lateral DB or plate raises
Rest :30s
3. Hollow Hold x :15-:30sec
Rest :30s
Part 2:
3 Rounds – 3 minute AMRAP/ 2min REST
10 Single arm db overhead lunges (5 each side)
10 DB STOH (5 each side)
30 double unders