5-7 minutes of movement prep
goblet squats
bottoms up hold x 15sec. + 3 press (per side)
Lateral bounds x 10m
scap pull ups x 10


A1 BS; 65-70%x8-10 reps x 3 sets
A2 Weighted pull up @ 80% of the triple from two weeks ago x 2×3
A3 alternating arm rope slam x 20 sec. AFAP x3
for time:
60 box jumps, 24/20″ with step down
40 burpees
30 db box step overs, 45/30# per hand
20 cal AB

Cool Down
bench OH stretch x 30 sec. x 2
pigeon pose x 30sec. x 2