1a) Find 8RM Bench Press then 1X8@80%

or DB/KB Single Arm Bench Press x 5-20reps

1b) 3x 8-15reps Bent Over ALternating Batwing Rows”

or DB/KB Single arm Bent Over ALternating Batwing Rows

“For time:

400 Meter Run

21 DB Shoulders to Overhead 20/15kg

21 KB Swings 32/24kg

400 Meter Run

15 DB Shoulders to Overhead 20/15kg

15 KB Swings 32/24kg

400 Meter Run

9 DB Shoulders to Overhead 20/15kg

9 KB Swings 32/24kg”