Part 1:
4 Sets – Not for Time
15 Barbell Rows (2 second negative rep)
10 Diamond Push Ups
3 Barbell Rollouts
KB Farmer Carry OR 1 Rope Climb
*Farmer Carry is a down and back trip the length of the gym
Part 2:
10-9-8-7-6-5-4-3-2-1
KB Swings (53/35)
Strict Weighted Knee Raises (20/14)
*40 Side to Sides after each set