2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
2-3 Rounds
30 Speed rope steps
5 Inchworms
10 Thrusters w/ empty bar
3 Strict pull-ups
+
Build up to workout weight for the thrusters
* Short sets of bar-facing burpees, DUs and pull-ups between sets
+
1-2 Rounds @ increasing pace
20 Double-unders
4 Thrusters @ workout weight
5 Pull-ups
6 Bar-facing burpees