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