03 06 23

A. q(2:00) x 10
@0:00: 3 BS
@2:00: 3 FS
*start at 70% of 1 RM FS and finish around 85%

B. AMRAP [10]
3 Double DB FS + 3 Lateral DB Burpees + 3 CTBPU or PD
*add 3 reps each round (333, 666, 999)

C. 3 RFQ
10 Chest Supported double DB Rows
10 Single DB external rotations (each arm)
10 Empty Barbell curls

Extra: 4 RFQ
Supine Y-T-W shoulder work
*1:00 on / 1:00 off
*Use 5 or 2.5lb plates