Strength :
1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.
1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.
1c) Banded Pulldowns: 4 x 12-15. Rest 30s.
Metcon :
AMRAP 18 w. a partner:
250 Meter Row
10 Burpees over the Rower
*One athlete completes a full round at a time
L1: (Regular Burpees)