Thursday December 12th

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Barbell Bent Over Rows
8 reps @ 20x1
Station 2 – Barbell Roll Outs 8 reps
Station 3 – Supine Ring Rows x 8 reps @ 20x1
Station 4 – Strict Toes-to-Bar x 8 reps @ 30x1

B. Every 5 minutes, for 15 minutes (3 sets) for times of:
500 Meter Row
10 Single-Arm Dumbbell Push Press* (left side – 50/35)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Pull-Ups

HERD FIT
250m Row
10 Single Arm DB Push Press right
10 Single Arm DB Push Press left
15 Ring Rows