-Warm Up-


2 rounds:


1 min bike

5 bottom half burpees

10 forward leg swings each side

5 single arm Russian kb swings each side

10 cat cows

:20 sec table top


-Strength-



3-4 sets


single arm static farmers hold for 30 sec each side


8 palloff presses 


12 side plank lifts


-WOD-

 

12 minute cap


4 RFT


12 GHD sit-ups

14/12  cals assault bike

10  burpees