-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