Warm up(0:00-10:00)
10 knuckle draggers
10 pvc pass through

10 inchworms
10 pvc halo

10 banded walks
10 pvc press

10 Turkish get ups

Mobility(10:00-15:00)
1:00 min couch stretch per
:30 sec shoulder distraction

Pointers/Skill(15:00-20:00)
single/double unders-wrist in front, control the pace,
shoulder to overhead- use hips to drive dumbbells

Weightlifting(15)
1rm strict press

Fittrain(20)
6rds
200m run
80 single unders) challenge up-40 du's
10 shoulder to overhead 50/30-challenge up 90/60

Opt(12)
3x5 ghdsu
3x5 bk ext

FT Float
3rds
7 strict hspu
7 toe to bar

Finisher
40 w-raise
80 knee tap crunch
1:00 min chest opener