WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 8+8 1-Arm shoulder press
3) 15 Medball bearhug squat jumps
4) 15-20 Banded facepulls

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STRENGTH

Shoulder press,
5 x 5 @ 90% of the heaviest set of 5 shoulder presses from last week.

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CONDITIONING
As many reps as possible in 10:00 minutes of:
15/12 Calories ski
12 Dual dumbbell push press
12 Toes to bar

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ACCESSORY

Seated 1-arm dumbbell shoulder press,
3 x 12/12 (easy)

Diamond push-ups,
3 x 12

1-Arm behind the neck tricep extensions,
3 x 10/10 (easy)

Core:

Tabata sit-ups.

8 Rounds,
:20s Sit-ups
:10s Rest