-Warm Up-


2 rounds


10 shoulder openers

6 single arm Russian swings

8 median nerve flood

3 wall walks

200 meter run


-Strength-


3-4 sets


10 Banded wide grip BTN pull downs


https://youtu.be/-HUBTcdIMiY


Superset


12 alternating bicep curls


Superset


10 bent over later raises


https://youtu.be/PRKUEpnwyXM



-WOD-


25 minute cap


4 RFT


20 HsPu

4 rope climbs

25 kettle be swings

400m run



•Baby Mammas•


Seat dumbell press

Modified rope climbs from a seat position or ring rows

Russian swing

Bike or walk a 200 meter