-Warm Up-
2 rounds
5 dumbell push presses hold for 5 secs at the top of the 5th rep(2 dumbells)
10 shoulder openers
5 sumo inch worms with a push up
10 cals
5 eccentric wrist extension
-Strength-
3-4 sets
6 single arm DB rows
6-8 tempo ring dips
(2 on the way down 1 at the top)
*use a band if you need to
*all in a row
-WOD-
For time: 10 minute cap
30/20 cals assault
30 shoulder to overhead 135/95
30/20 cals assault
