WOD:

#road rash

30-25-20-15-10

Calorie Bike, Row, Erg   *if running desired 600m, 500m, 400m 300m, 200m

Russian Kettlebell Swings (70/53lbs)

Kettlebell Goblet Lunges 

Hollow Rocks or Deadbugs

CASHOUT:

#boulder shoulder

2-3 Sets, 
8 x Unilateral KB Presses from a Kneeling Position (each side) 
30 Grasshoppers  *Scale to mountain climbers