Mobility:

  • Scapula Series

Warm-up:

2 Rounds of

  • 1 Minute Jump Rope
  • 10 Hanging Shrugs
  • 15 Wall-balls
  • 20 Russian KB Swings
  • 200m Run

Strength:

12 Min. Every 90 Seconds

  • 7-5-3-1 Shoulder Press
  • 7-5-3-1 Push Press

Conditioning:

15 Min AMRAP

  • 5 Deadlifts (275/185)
  • 10 Pull-ups
  • 20 Double Unders

Scale: Ring Row and 40 Singles