-Warm Up-
2 rounds
8 upper extremity nerve floss
5 single arm high pulls
8 banded pull aparts
5 suitcase deadlifts
200 meter run
-Strength-
3 sets
10 incline bench press
8 Single arm DB rows (each side)
10 thumbs up bent over reverse flys
-WOD-
For time : 20 minute cap
4 RFT
400m run
12 Deadlifts 225/155
8 HSPU (strict)
