-Warm Up-


2 rounds


5 inchworm+ push up

8 median nerve floss

5 bottom half burpees

8 banded pull aparts

1 min assault bike sprint


-Strength-


Bench press


8-8-8-8


Then


Single arm DB bench press


8-8-8-8 (each arm)


Bent over DB Lateral raises


12-12-12



-WOD-



Partner WOD - you go, I go


7 rounds each


7/5 cals assault bike

7 burpees