Strength:

12 minutes to complete 4-5 rounds of:

3 Weighted or Strict Pull-Ups OR SLOW Ring Rows

10 Banded Pull-Aparts (pause at each end)

Aim to increase weight each round.

Workout:

AMRAP 12

200/250m Row

8 Single-Arm DB Push Press per arm (20/35#)

8 Alternating Renegade Rows (4/4) (20/35#)