-Warm Up-


2 rounds


10 shoulder openers

5 cat/cows

5 beat swings+2 pull ups

8 median nerve floss

10/8 cal sprint on bike


-WOD-


10 rounds


10/8 cals assault bike

10 pull-ups


Rest 1 minute between rounds

 *add weight vest if you can

 

-Post WOD- 

 

3sets


10 bent over lateral raises

6 single arm rows (slow eccentric)

8 single arm Kb/DB high pulls

(Each side)