Warm Up
2 sets
1:00 bike or row
15 banded lat pull downs
5 each side perfect stretch
5 PVC OHS
5 PVC Cuban press


Mobility- overhead
1. prone behind the neck press x 10 reps
2. prone PVC lift offs x 20 reps
3. KB arm bar stretch x 30 seconds each side
https://youtu.be/WgVycA0ODac


WOD
"Up Down"
15:00 EMOM
min1- 13/10 cals bike
min2- 10 TTB or hanging knee raises
min3- 4 overhead squats + 4 shoulder to overhead 115/85  95/65  75/55

at 16:00 complete 4 rounds for time
13/10 cals bike
10 TTB
4 OHS  115/85  95/65  75/55
4 S2OH