2016bob26

1. With a Running Clock:
AMRAP 4:
27 Cal Row
27 Burpees
27 C2B
Rest 4
AMRAP 4:
21 Cal Row
21 Burpees
21 TTB
Rest 4:
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
L2: Pull-ups, Hanging Knee Raises, Ring Rows
L1: Ring Rows, Cobra Kicks, Pull-ups on BB

2. Shoulder Accessory
3 Rounds NFT
10 Kneeling KB or DB Presses Each Side
15 DB rows each side
20 Band Pull-aparts (light band, retract scapulae)
1 lap Front rack KB carry (1.5/1)