Warm up
5 minute full body flow
Then 3 rounds
100’ oh carrry each arm
5 inch worms
10 curtesy squats
10 moose antlers
Strength
Strict press
5×5
Banded oh tricep extension
5×10-12
Front raise to lateral raise back to front raise
5×6-8
Wod
Every 4 minutes complete 2 rounds AFAP
10 pull ups
20 air squats
