Movement Prep:
Shoulder Series

Warm-up:
2 Rounds of...

  • 15 Sec. Sampson Complex each side
  • 1 Min Jump Rope
  • 10 Goblet Squat w/ 2 sec pause at bottom
  • 5 Inchworm + Push up
  • 30 Sec Passive Hang
  • 5 Single-arm KB Push Press (each side)
  • 10 See-saw Steps

Strength:
5-5-5-5-5 Front Squat

Conditioning:
CF Open 16.5
21-18-15-12-9-6-3

  • Thrusters (95/65)
  • Burpee over bar

*20 Minute Cap