Warm-up Row 30:30 x5 I’s, Y’s, T’s x20 Wall Slide x10 Band Pull Aparts x15 Internal/External elbow rotations x20 Scapular 360 x5/direction 4×8 Single Arm DB/KB Bent over Row 6×5 5 count pull-up negative Metcon (No Measure) 12 EMOM 200m/175m Row
