-Warm Up-


2 rounds


1 min bike

10 shoulder openers

5 single arm press

10 eccentric ankle dorsiflexion each side

15 plate hops


-Strength-


Push press


5-5-5-5-5


-WOD-


4 RFT


50 doubles/75 singles

25/20 cals on bike

50 doubles/75 singles


Rest 4 minutes between rounds