Time Trial:
2k row or 4k bike erg
Vanity:
2-3 rounds:
20 heel elevated DB front squats
60s AMRAP banded front raises
Rest 60s
10/10 single arm DB bench press (two dumbbells, alternating - non working DB is held at extension)
60s: AMRAP seated OH tricep extension
rest 60s
10/10 single arm DB row (hold at side, unsupported)
:60s AMRAP crush grip curls