Movement Prep:
2 Min. 3 Pos. Pec Stretch
10 Scap Push-ups

Warm-up:
7 Min Agility Course

Strength:
10 Min EMOTM
5-5-5-5-5 Ring Push-ups
Add Load w/Vest if needed

Conditioning:
3 Round for Reps
45 Sec. Work w/15 Sec. Transition

  • 20m Shuttle Sprint
  • Atlas Stone Ground-to-Shoulder
  • Barrier Hops or Box Jumps
  • Burpees
  • Pull-ups

Scaled:
Slow, light, low and jumping pull-ups