Skill-work:
3 Sets
10-12 Arnold Press
10-12 Bent Over Pause Row (hold 1 sec at the top)
10-12 Straight Arm banded Pulldown
Conditioning:
3 Rounds For Time
25 Cal Bike
20 Devils Press
Skill-work:
3 Sets
10-12 Arnold Press
10-12 Bent Over Pause Row (hold 1 sec at the top)
10-12 Straight Arm banded Pulldown
Conditioning:
3 Rounds For Time
25 Cal Bike
20 Devils Press