-Warm Up-


2 rounds


8 banded pull aparts

6 sumo inchworm +push up

8 median nerve floss

6 DB high pulls

8 shoulder openers



-Strength-


20 minutes


3 sets


8 Single arm row (each side)

10 Banded pull a-parts(straight arms)

40m Single arm over head carry


-WOD-


25-30 minutes


Assault bike


50 cals

Rest 5 minutes

40 cals

Rest 4 minutes

30 cals

Rest 3 minutes

20 cals

Rest 2 minutes

10 cals


Ladies - 30/25/20/15/5