ME Shoulder-to-Overhead: 1RM
2 Rounds:
CG Bench x 10
CG Chest Supported Rows x 10, rest 45s
2 Rounds:
Bench x 10
Neutral Grip CS Rows x 10, rest 45s
2 Rounds:
WG Bench x 10
WG CS Rows x 10, rest 45s
5 RFT:
10 Push-Press
15 V-ups
10m/20m Shuttle Sprint
--Rest 1 minute--
Finisher:
A1. Tri's: 4 x 10
A2. Bi's: 4 x 10
--no rest
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