TGIF

A. WARM-UP
1000m Row (Slow and Steady)
then 3 rounds
20 Banded Push-Down
20 Banded Face Pulls
20 Banded Pull Aparts

B. WORK
4 sets
20-24 Bamboo Bradford Press
8-12 DB Bench Press 2121
6-8 Single-Arm Dumbbell Row – Tempo 2121

C. WOD
20 min partner AMRAP
10 Barbell Push Press
5 Burpee Over Barbell
100m Run/Row

D. WIND DOWN
3 x 1 Minute Plank Hold (Weighted)