A) Strength:
1a) DB Bench Press w. a rotation: 2/5 x 8. Rest 30s.
– neutral to pronated grip
– Use incline if possible
1b) Iso-dynamic KB Rows: 2/5 x 8 each. Rest 30s.

B) For time:
40 KBS (53, 35)
4 Rope Climbs
30 KBS
3 Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Rope Climb

Rx+:(70, 53) (Legless Rope Climbs)
L3: (Rope Climbs of 3-2-1-1)
L2: (45, 30) (Complete 2-3 Total Rope Climbs then switch to 15 Ring Rows each round)
L1: (35, 25 Russian Swings) (10 Ring Rows each round)
18:00 Cap

C) EXTRA CREDIT

Prone Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.
7 pronated grip + 7 neutral grip + 7 supinated grip

Sign up for Dr Kristin Chiropractic HERE