-Warm Up-
3 rounds
10 shoulder openers
5 cat cows
5 push-ups
10 banded straight arm pull downs
-Strength-
Bench press
3-3-3-3-3-3
Bent over lateral raises
8-8-8-8-8-8
-WOD-
For Time : 8 minute Cap
30 cals assault bike
20 burpee box jump overs
10 D-Ball cleans
