-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