Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts:20 Plank or HS hold Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD Complete for max reps: 4 Minute AMRAP: DB Man makers 50/35 Rest 2 minutes 4 Minute AMRAP: Bike, calories Rest 2 minutes 4...Read More