3-5 minutes of workout prep
side laying clam shell with resistance x10/side
bottoms up kb press x 10/side
goblet squat @ 25×1 tempox 5 reps w/ perfect squat form
Tap swing on pull up bars x 10


A. BN snatch grip push press + OHS; 2+1 on the 2 minutes x 8 minutes
B.1 weighted pull up x (-1)amrap + static hold x 5-10 sec. on last rep x 3 sets
B.2 tempo p-bar dip @ 35×5 x 3 x 3 sets
B.3 sled sprint – 50m @ high out put speed x 3 rounds
200m FW @ 70/55# per hand
1 mile run
200m FW @70/55# per hand

Cool down:
calve stretchx 60 sec. per leg (straight and bent leg)
bench OH stretch x 60 sec.
bench oH stretch + ext. rot. and elevate x 10/arm
wall stretch x 60 sec. per leg