Banded rotations 90 & @side
Metcon (3 Rounds for weight)
DB Bench x10
Landline/DB/KB Row x10
Seated Lateral Raise (Tempo)
3×8 @ 0-3-3
**Use the rounds to log the weight used at each movement.
Metcon (AMRAP – Rounds)
5 Burpee to plate
*Greatly challenge the weight of your KBS.
**Burpees to a plate do not require you to stand fully.
***Move with urgency from start to finish.