-Warm Up-

2 rounds

10 shoulder openers

5 cat/cows

5 beat swings+2 pull ups

8 median nerve floss

10/8 cal sprint on bike

-WOD-

10 rounds

10/8 cals assault bike

10 pull-ups

Rest 1 minute between rounds

 *add weight vest if you can

-Post WOD- 

3sets

10 bent over lateral raises

6 single arm rows (slow eccentric)

8 single arm Kb/DB high pulls

(Each side)