WARM UP:
10 Shoulder Dislocates
10 OHS
10 Over Head Lunges
2 RDS
Shoulder Stretch with Band

Tabata wall ball sit-ups

WOD
Ditch run x 4
30 bar facing burpees
15 ohs 95/65
3mins record completed reps
Rest 6mins
Ditch runx4
30 bar facing burpees
15 ohs 95/65
3mins record reps
Rest 6 mins
Ditch runx4
30 bar facing burpees
15 ohs 95/65
For time