SELECTION PREP

10min run/row/ski/ad

-

3x5 shoulder dislocate

-

1-10-1 push up ladder

-

Work to heavy Push Press (test 1RM if needed)

-

4x 1-4 PP ladder @ 75% BW 

*1:1 work to rest 

-

4x 1-4 TGU ladder @ 53#

*TGU done each arm

-

5x Burpee every 30sec for 10min

-

5x20 sit up