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WARMUP

200m Row/Jog
15-20m Death March
20 Banded Overhead Tricep Extensions
15-20m Reverse Walking Lunges
20 Box Pushups
1:30 Airbike/Row

WORKOUT

10 minutes - max weight, watts
Strict Press
    4 x 10
          Building

Rest 3:00

10 minutes
Deadlift
     4 x 10
           Building

Rest 3:00

10 minutes
Airbike/Row
     4 x 12 sec
        For Max Wattage

BONUS

2 rnds
2:00 Jog
   2:00-4:00 Rotator Cuff Smash & Floss   (ea/s)
2:00 Jog
   2:00-4:00 Pigeon   (ea/s)