Warm Up:Easy pace bike or row 3:00 T-Spine pulses on bench x 1:00

Shoulder Circuit- light weight 2.5 or 5# each hand Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps

Primer: 3 sets of the following: 20 hamstring curls on a MB 45 seconds hollow rocks 45 seconds rest 10 per side banded clam shells 45 seconds rest

WOD Every 5:00 for 20:00 Rope climb x 2 Row 400m Deadlift x 15 185/135 135/95