WARMUP/MOBILITY

6-8 mins warmup games

WOD A

2 Rounds, 3 mins per exercise, 30 secs rest between exercises (28 mins)
1) Sled Drag Laps 165/105lb
2) Assault Bike Cals
3) 50′ Farmers Carries 2 x 32/24kg
4) Row Cals
EASY PACE for this workout, try to manage your heart rate throughout, nothing should feel like max effort

WOD B

Band Shoulder stretches

Accessory

Crossover Iron Scap