A. Weightlifting:
Bent Over Rows – You’ll have 20 minutes to complete -> Work to heavy 10, then 3 x 10 @ that weight
 
B. MWOD:
T-Spine
 
C. WOD:
10-9-8-7-6-5-4-3-2-1
Burpee Pull-Ups
KB Swings (53/35)
 
RX+ use 70/53 kettle bell weight
 
D. Post-WOD Recovery:
Foam Roll Lats