Warm up

2 rounds

10 DB step ups

20 sit ups

30 banded good mornings

40 banded pull aparts

Mobility

3 sets

reach, roll and lift x 10 each side

bent over Y raises x 5/side

https://youtu.be/cqZF6xiKtKA

Strength

push press

4 sets of 8 @ 2X11 at 40-50%

At home use a single DB with 4-5 reps/arm

WOD

Interval Chipper

"Once Bitten"

For Time as 60sec on/30sec off

50 Burpee Box Jump Overs at 24''/20''

50/40 Cal Row

100 Wall Balls at 20#/14#