-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)
