10. Feb
Prone i.Y.T x 5/direction x 2
SA bottoms up kb press x 10/side x 2
KB oh support walk x 50’/side x 2
Banded pull aparts (internal and external rotation) x 20/per
A1) Back Squat
work up to a good single for the day in 5 sets
A2) Pendlay Row
heavy 5 after each set of BS
B) Workout
1K row
30 wall balls, 20/14#
rest :60
x4 rounds
for total work time