6 min Amrap5 cal on Bike Erg5 Air squats5 Cal on Bike Erg5 Med wt. Dball to shoulder5 Cal on Bike Erg5 Dball OH Press
400m Bike Erg20 Dumbbell Thrusters4 Alt. D-ball to Shoulder400m Bike Erg20 Dbell Thruster6 Alt Dball to Shoulder400m Bike Erg20 Dbell Thruster8 Alt. Dball to Shoulder400m Bike Erg20 Dbellll Thruster10 Alt Dball to Shoulder
MobilityBanded lat pull downBanded chest stretchBanded hamstring