Move

2) 3 Rounds x AMRAP 4
8 Cal Row
10 Alt. Lunges (DB or bodyweight)
4 Burpee + Jumping Pull Up
*Rest 4 Minutes b/n rounds

Train

1) Supinated Barbell Bent Over Row: 3 x 12

2) Since U Been Gone

3 Rounds x AMRAP 4
27/21 Cal Row
50ft Double DB OH Walking Lunge (50/35)
8 Burpee Bar Muscle Ups
*Rest 4 Min. Between Rounds

Stimulus

1) Build across all three sets, focusing on pulling into the hips. Start to gather some numbers on row because it will be included in some future programming.

2) Try to push and get done one round in each AMRAP. Each round is meant to be fast-paced as to recover in the 4 Min. rest. Overhead walking lunges can be broken up into. Each round you should pick up where you left off in the previous AMRAP.

Extra Credit

3 Sets x 10 Single Arm bench Supported DB Rows (each side)
50 Empty Barbell Curls