Rotate Through For 14 Minutes:
12/arm Single Arm Bent Over Rows
10 Push-ups (add in :04 descent if can do 10 unbroken from feet)
8/leg Single Leg RDLs

5 Rounds For Time:
16 Alternating Renegade Rows
16 Overhead DB Swings

Goal: <7:00 CAP: 10:00 STIM: This is going to be a fast one. Focus on optimizing your transition times between movements. Keep hips squared on Renegade Rows and pull DB all the way to the arm pit each rep. Overhead Swings should be finished with locked out elbows and ribs locked down over the core.