Structural Strength

1K row/800m run @ 50% effort

KB windmill - 3 x 6/side  

Two-hands anyhow/windmill - 3 x 3/side

bottoms up KB press - 6 x 6/arm

zercher Koji walk - 6 laps  

waiter walk - 20m/arm x 3 sets

DB pinch holds - 90 degree lock off - ALAP x 3 attempts 

 

post results to comments