4 ROUNDS FOR TIME
400m Run or 500m row
10 Toes to Bar/hanging knee raise
20 Dumbbell Bench Press (50s/35s) or pick load
time cap 30 min
3 rounds for quality of:
10-12 each side Dumbbell Leaning Lateral Raises, pick load
12 Dumbbell Reverse Flies, pick load
10-12 Slant Board Goblet squats
10/10 single leg glute bridge