Single Arm Unsupported Kettlebell Row
Pause at both ends, control eccentric. Row up and back towards hip, maximize range of scapula at both ends. Athletes build in sets to 10 to a tough but technical weight, leaving 2-3 reps in the tank. Repeat that weight for three more sets.
4 Rounds For Time:
60 Double Unders
30 Butterfly Sit-Ups