-Warm Up-
2 rounds
10 shoulder openers
6 single arm Russian swings
8 median nerve flood
3 wall walks
200 meter run
-Strength-
3-4 sets
10 Banded wide grip BTN pull downs
Superset
12 alternating bicep curls
Superset
10 bent over later raises
-WOD-
25 minute cap
4 RFT
20 HsPu
4 rope climbs
25 kettle be swings
400m run
•Baby Mammas•
Seat dumbell press
Modified rope climbs from a seat position or ring rows
Russian swing
Bike or walk a 200 meter