Warm Up
2:00 cardio choice
3 rounds

10/side shoulder taps
5 PVC pass thrus standing
5 PVC pass thrus at the bottom of a squat
5 PVC pass thrus prone position
100 foot one arm overhead carry- 50'/side moderate load



Skill: single arm DB press- based off of your 5RM from 11/20
4 sets of 5 reps each side @ 80% your 5RM
if you don't know a 5RM then this is a great time to figure that out.

WOD
Every 5:00 for 25:00
15/10 cals row
10 burpees
10/7 cals bike
10 sandbag squats- bear hug the sandbag