-Warm Up-


2 rounds


8 upper extremity nerve floss

5 single arm high pulls

8 banded pull aparts

5 suitcase deadlifts

200 meter run


-Strength-


3 sets


10 incline bench press

8 Single arm DB rows (each side)

10 thumbs up bent over reverse flys



-WOD-


For time : 20 minute cap

4 RFT


400m run

12 Deadlifts 225/155

8 HSPU (strict)