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Warm-up: Shoulder warm-up

Run 400 or Row 500m

2x

10 Pass Through

10 Around the world

10 Thrusters with PVC

10 Push up scap retractions

20 abmat sit ups

Weightlifting

Shoulder Press (5 sets x 5 reps )

On the final set, accumulate 2 mins in lock out position.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

Row 21 Cals

15 Push Press 135/95

9 Pull ups

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