1.Warm up

Bear Crawl

 

2.Mobility

Arm Circle

 

3.Skill

Strict Dumbbell Press

 

4.Strength

Dumbell Pull Over

15 X 5

 

5.METCON

4 Round For Time (7min cap)

15 DB Push Press One Arm (22.5/15)

15 DB Box Step Up (24/20)