Equipment Needed: A Torpedo or Medium Weights

Strength:
3 Rounds:
1 Minute: Renegade Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute Gorilla Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute: Single Arm Upright Row (30 Seconds R/L)
30 Seconds: Rest

Then

8x Top to Top Tabata Curls

Then

8x Top to Top. Tabata Strict Press