-Warm Up-

3 rounds

 

10 shoulder openers

5 cat cows

5 push-ups

10 banded straight arm pull downs

 

-Strength- 

 

Bench press

 

3-3-3-3-3-3

 

Bent over lateral raises

 

8-8-8-8-8-8

 

 

-WOD- 

 

For Time : 8 minute Cap

 

30 cals assault bike

20 burpee box jump overs 

10 D-Ball cleans