-Warm Up-

2 rounds

5 inchworm+ push up

8 median nerve floss

5 Double KB push Press

8 banded pull aparts

1 min assault bike sprint


Push Press


*Building in weight

Super set with :45 Russian twist


AmRaP 2 x 5 rounds

12/9 cals bike

10 Single arm hang KB Snatch 53/35

(All 5 on the left then all on the right)

Remaining time Max Wall Balls