-Warm Up-
2 rds
15 reps -Upper extremity Nerve Flossing
10 - shoulder openers
5 - Push up T's (each arm)
12 Prone Scapular retractions
-Strength-
4 sets
7 single arm DB strict press
12 single arm ring rows
*both moves are on each side
-WOD-
AmRaP 5
15 box jumps
10 deadlifts 185/125
Rest 5
AmRaP 5
15 cals row
10 hand-release push-ups