Warm up
4 rounds
8 pvc pipe shoulder openers
5 swimmers
8 goblet squats
5 four part squats
Strength
One arm dB strict press
3-3-3-3-3-3 each side
One arm oh lunges
8-8-8-8-8-8 each leg
One arm high pulls and band pull aparts
6×10
Wod
10-1
Db push ups
1-10
Db shoulder to overhead
Between rounds 20 double unders