3 sets :
- 10 single arm db press
- 15 bent over lat raise
- 20 rb race pulls
3 rounds : every 10-min complete
- 1000m row/ski
- 50 sandbag step ups (or one DB)
- 25 hand release push ups
cap : row/ski @ 4:30
scaling : if round 1 is not completed sub 9. cut reps to 40 step ups + 20 push ups
