-Warm Up-


2 rounds


5 dumbell push presses hold for 5 secs at the top of the 5th rep(2 dumbells)

10 shoulder openers

5 sumo inch worms with a push up

10 cals

5 eccentric wrist extension



-Strength-


3-4 sets


6 single arm DB rows


6-8 tempo ring dips

(2 on the way down 1 at the top)

*use a band if you need to

*all in a row


-WOD-



For time: 10 minute cap


30/20 cals assault

30 shoulder to overhead 135/95

30/20 cals assault