Warm Up
10 Jefferson curls

3 rounds
500m row
Hip stretch

Conditioning
3 supersets each
Archer DB press x7 each side
Push ups x12

Behind the kneck banded pulldowns x 8 reps
Bent over DB Row x12 reps

Metcon
CF.18.07.26
2 rounds in partners
1 minute each person, per station
1: SB hold 2: Walking lunges
1: Hollow hold 2: Handstand walk
1: Dead hang 2: Cal row