Warm Up
2 sets
10 alternating single leg v-ups
10 Cossack squats
5 each side DB windmills
5 each side DB OH squats
10 glute bridges



Bullet proof shoulders
3 rounds
30 second KB arm bar/side - use a challenging weight
band upright row x 15 reps https://youtu.be/UVhWe4QfoYM



WOD
"Lung Capacity"
For Time
60 burpees to target
40 thrusters 45/35/15- empty barbell
20/15 cals bike


Strength
front squats
6 x 4 reps @ 75%