Tuesday, July 13th 2021

3 Rounds
10 Single Arm Seated Arnold Presses @2111 - 1 second press up, 1 second hold, 2 second lower, 1 second hold at bottom.
10 Barbell Rows @ 2111
Rest 90-120 sec.
then
8 Ring Rows with Pull Apart @ 2111
- Palms facing down, pull rings slightly apart as you pull up.
- 1 second pull up, pause 1 second, 2 second lower, pause 1 second.