2 Rounds

10/side Xiao Pengs
2 Scapular swimmers (prone position)
10 Plate squats*
* Hold a plate or KB in front of the body as you squat to work on upright mechanics
+
2 rounds

8 Handstand shoulder shrugs
0:20-0:30 Wall facing flutters
3-5 Rope climb pull-ups from floor
+
Build to workout weight for the sandbag carry/squats
* Practice few short sets of other movements between sets as you build up
+
@ Workout weight
10/7 (cal) Row
3 Wall walks
15m Bear hug carry
10/7 (cal) Air/Echo bike
5 SB squats
1 Rope climb