Monday, March 13th

Warmup: 3 Rounds of:

200 meter run,

7 spider push-ups,

7 Banded Scap Pulls

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Auxiliary: 15 minutes of:

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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Strength: Push Press 4x5

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WOD: 6 Rounds for Time:

3 Chest to bar pullups,

6 burpees,

12 Calorie Assault Bike