Row 200m Arms only
Plank 30 seconds, Flat, right and left sides. (Can be on elbows)
15 Dumbbell shoulder to overhead 50/25
WOD 1 round AQAP
FARMERS WALK 1.5/1.0 KB or 55/35 dumbells
Ring dips
Walk 10 widths of the gym then 10 ring dips.
Walk 9 widths of the gym, 9 ring dips.
Then 8/8, 7/7, 6/6 etc. down to 1/1
PWOD
Forward and backward rolls 5 widths of gym each.
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