Monday January 7th

A) 1000m Row

20 each with Band of:

Pass through

Pull aparts

Face pull

Serratus punch

B) Amrap 20

10 single arm KB swing right/10 left

8 single arm KB Row ( body as Bench) right/left

6 single arm KB thrusters — right/left

4 Front rack forward//4 Step backs

2 each side Turkish get up

( rest as needed)