SWOD Friday 10.18.2019

Accessory Work:

A. 5 sets of:
300m row @ Moderate Pace
– Rest 30 seconds –
400m row @ Fast Pace
– Rest 30 seconds –
300m row @ Moderate Pace
– Rest 90 seconds b/t sets –

B. 3 sets of:
Seated DB Shoulder Press x 10-12 Alt reps
– Rest 30 seconds –
Banded 3D Pull Aparts x 10-15 reps
– Rest 30 seconds –
Ring Mnt Climbers x 20 Alt reps
– Rest 60 seconds –