Strength: 

8×3 Banded Shoulder Press

– @50% 1RM

– Red +150/ Org -150

– Single Loop

– Rest 30”-45” between sets

Conditioning: 

5 Rounds

100 Double Unders

20 Handstand Push-ups

20/15 Calorie Skierg

Accessories:

3×25 Seated Dumbbell Arnold Press

3×18 Behind The Neck Shoulder Press

3x25ea Dumbbell Bench Assisted Bent Over Row

8×3 Ring Muscle-up (or appropriate scaling option)

5×45” Alternating Single Leg V-ups

1×100 Overhead Band Pull Aparts

1×100 Band Bent Over Rows

Cardio: 

20 Rounds

10 Calorie Skierg Sprint

5 Push-ups

5 Toes to Bar