METCON
5 Rounds of:
15 T2B
12 Burpees
400 Meter Row
Rest 60s.
L2: (Knee Lifts)
L1: (Sit-ups) (8 Burpees per round)
22:00 Cap
Score = total time.
UPPER
1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s.
1b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.