-Warm Up-
2 rounds
8 banded pull aparts
6 sumo inchworm +push up
8 median nerve floss
6 DB high pulls
8 shoulder openers
-Strength-
20 minutes
3 sets
8 Single arm row (each side)
10 Banded pull a-parts(straight arms)
40m Single arm over head carry
-WOD-
25-30 minutes
Assault bike
50 cals
Rest 5 minutes
40 cals
Rest 4 minutes
30 cals
Rest 3 minutes
20 cals
Rest 2 minutes
10 cals
Ladies – 30/25/20/15/5
