Movement Prep:
Shoulder Series

Warm-up:
3 Rounds of Tabata

  • Passive Hang/Shrugs/Kip Swings
  • Russian KB Swings/Overhead/One-arm
  • Burpees/Strict Burpees/Reverse Burpees
  • Single Unders/Single Leg/Double Unders
  • Lunges/Reverse Lunge/Jumping Lunge

Strength:
7-6-5-4-3-2-1 Strict Press

Conditioning:
3 Rounds for Time

  • 21 Kettlebell Squat Cleans (32/24)
  • 15 Pull-ups
  • 9 Tire Flip and Jump