Movement Prep:
Shoulder Series

Warm-up:
3 Rounds of Tabata

  • Passive Hang
  • Russian KB Swing
  • Single or Double Unders
  • Alternating Plank Reaches


Fun:
Team 1000m Strapless Relay Row w/100m legs

Skill:
Fast Cycle Push Press

Workout:
15-12-9-12-15

  • Push-Press (95/65)
  • KB Swing (32/24)
  • Toes-to-bar