1A) Turkish Get-Ups: 4 x 3/arm
1B) Plate Seated External Rotation: 4 x 8/arm @ 30X1 tempo
1C) Bent Over KB Row (hand on bench): 4 x 6-8/arm @ 20X1 tempo

2) Complete AFAP:

  • 20 Ring Muscle-Ups for time (Scale: 3 Pull-Ups & 2 HR Push-Ups