Metcon:
For time
3 rounds of
15 Row Calories
15 Dumbbell Box Step Overs 50/35lbs 24/20in
10 Devil Press, 50/35lbs
— Rest 5 mins —
3 rounds of
15 Row Calories
Dumbbell Front Rack Walking Lunge 50/35lbs 50ft
15 Dumbbell Front Squats 50/35lbs

Accessory Work:
3 rounds for quality of
10 Barbell Bent Over Rows, pick load
15 Banded Lat Pull Downs
10 Scapular Pull-ups

Mobility:
3 min lat smash, per side