"Back At it"

Warm up

3 rounds

5 shoulder passes with pvc pipe

10 inchworm

10 windmills

3 rounds

:30 assault bike

:30 inchworm

3 rounds

:30 row

:30 bird dog

Strength

5 rounds

10 DB Pull overs

15 seated rows

:60 rest

5 rounds

10 straight arm lat pulldowns

15 lat pulldowns

5 rounds

12 1-arm DB bent over row (moderate to heavy)

4 rounds

12 alternating lat pull downs

:90 rest

Conditioning

7 rounds

1 seated rope sled pull

100 m back pedal