Shoulders!
Warmup: 3rds
1 minute cardio
10 shoulder taps (per)
30 second hollow hold
Mobility: overhead wall, chest, add, pigeon
Strength: 5rds
10 strict presses: build each round
20 sit-ups
*if you can’t build in weight, do max reps per set
Met Con: 10 amrap
10 push presses (dip drive)
10 front squats
10 burpees over the bar
After: 21 minutes intervals
2 minutes moderate
1 minute fast
*jog, bike, row