Warm up: One leg hop stuck in the mud
Shoulder activation: 3rnds-10reps: snow angels, band pull aparts, scap pull ups
Strength: Bench press x 5reps
+
kb bent over row x 5/5
WOD
0-10mins: 400m run 25 burpees
10-20mins 3rnds: 15 push press, 20 ttb
20-30mins 10min amrap: 15 box jumps 20 kb swings
