Movement Prep:
Shoulder Series

Warm Up:
2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 250m Row

Skill/Strength:
4 Min EMOTM

  • 30 Sec. Box Pass-through Drill
  • 30 Sec. Rest

Then...
4 Min EMOTM

  • 20-30 Sec. Handstand Hold
  • 30 Sec. Rest

Then...
4 Min EMOTM

  • 5 Heavy KB Swings (AHAP)

Conditioning:
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Push-ups

Scaling:
Light Deadlift, Box Push-ups