Movement Prep:

Shoulder Series

Warm-up: 2 Rounds of

  • 20 Jumping Jacks
  • 10 Burpees
  • 200m Row
  • 10 Spiderman Steps
  • 200m Run
  • 10 Push-ups

Strength: 10 Min EMOTM

  • Even Min. 7-7-7-7-7 Floor Press
  • Odd Min. 6-6-6-6-6 Weighted Pistols (3 each side)

Conditioning: 10 Min Partner AMRAP

  • Partner 1: 48' Burpee Broad Jump
  • Partner 2: Max Rep Back Squat (60% Bodyweight)

**Score total Back Squat reps