Warm Up
Banded shoulders
2x 10 inch worms
10 jumping squats
10 mtn climbers
10 good mornings
Strength
Floor press
10-5-5-5-5-10
Build to heavy and then back off set
WOD
1 mile run
rest 2 mins
800m run
rest 2 mins
400m run
rest 2 mins
200m run
Post
Mobility ball on front shoulders/pecs