Upright Row + Pull-aparts
Athletes will have 14 minutes to work on 3-4 sets of the following:
10-12 Barbell upright rows @ a moderate weight
12-15 banded pull-aparts
*These should be performed as a superset, meaning minimal rest between the upright rows & the pull-aparts. Rest as much as needed between sets.
9 minute AMRAP
15 Russian KB swings (24/16)
15 Air squats