1 Hand Man Program 4

WOD:
3x12 Ring Rows (slow tempo 5 sec reps)
3x6 6 sec Eccentric 1 Arm Bench Presses@30kg DB (rt arm)
50 1 Arm KB Bench Press@20kg(rt arm)-1:48
3x12 Ring Chest Flyes (rings below elbows)
3x12 Rev Flyes w/ Bands (bands slightly above elbows)

5 Hill Sprints