GPP

S w/u

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8x  Prone Blackburn’s + 10x Shoulder Dislocates + 8x Bird dogs (each side) 

2-3 rounds

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Warm-up OHP, then 3x5 @ 75% 

2-3 min rest

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Banded Pull Aparts 2x15

1-Arm DB Floor Press 2x8/side

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2 rounds for time

40 Ball Slams 

30/21 cal Row/Ski

20 Alt. DB Snatch M @ 35-50# F @ 20-35#

10 Push-ups

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4 x 45s Single Overhead Carry