Movement Prep:
Shoulder Series & Scapula Series

Warm-up:

  • 5 Min Run/Row/Ski
  • 10 see saw step to strict burpee
  • 15 Lunges building to Jumping Lunges
  • 20 Squats building to Jumping Squats
  • 25 Second Reverse Plank
  • 30 Second Passive Hang

Strength:
10 Min EMOTM

  • Odd Minutes 5 Strict or Weighted Pull-up
  • Even Minutes 5 Strict or Weighted Ring Dip

Conditioning:
"Annie"
50-40-30-20-10

  • Double Unders
  • Sit-ups