Friday, May 14th

Warm-Up 
3xs through:
20 Jumping Jacks
10 Alternating scorpion stretch
10 Banded Strict Press
10 Banded Bent over Row
Strength
3 Sets:
8-10 Seated Strict Press (barbell)
then
3 Sets:
12-15 Standing Upright Rows (barbell)
then
3 Sets:
8 Lateral to Front Raise Complex (DB)(lateral raise to front raise and down thenup to front raise to lateral raise = 1 rep)
* Rest as needed between sets but do all sets of the same exercise, no superset
WOD 
5 Rounds:
40 DU’s/ 80 Singles
10 Single Arm Devil Press (50/35)
:90 Rest
5 Rounds:
10 Single Arm Thruster (50/35)
10 Burpees Over DB
*20 min cap