-Warm Up-


X2


10 shoulder openers

5 walk outs

5 push-ups

10 band pull apart

5 single arm high pulls

:20 table top hold



-Strength-


Alt DB bench press

6-6-6-6 (each side)



Single arm DB rows

10-10-10-10 each side



-WOD-



10 minute cap


21-15-9


Deadlift

Burpee bar hop

(Lateral burpees)