-Warm Up-


2 rounds


10 banded pull  aparts

5 single dumbell push press

8 median nerve floss

20 meters walking hamstring stretch

1 min on the bike



-Strength-



Push press (from the floor)


3-3-3-3-3


-WOD-


AmRaP 15 with a partner


Compete 1 full round of “DT”


12 deadlifts

9 hang cleans

6 shoulder to overhead


**While your partner performs Max cals on a echo or assault bike