-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

https://youtu.be/-HUBTcdIMiY

Superset

12 alternating bicep curls

Superset

10 bent over later raises

https://youtu.be/PRKUEpnwyXM

-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