A
4 sets
Barbell rows x10
Banded lat pullovers x10
B
4 sets
SA Farmer holds (50-60% BW) 30s/30s
8 banded rotations (each side)
C
Amrap 7min
7 landmine lateral raises
7 landmine cross raises
-rest 4 min-
Amrap 7min
7 reverse grip seated press
7 high pulls