GPP

S w/u

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10x Banded Dislocates 

10x Banded Pull Apart

10x Scap Push Up

2 -3 rounds

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2x (5-1) Pull Up Ladder 

*last rep is Tempo Rep w/ 5 sec hold at top + 5 sec lower

*between each Rung complete 10x Tempo Squat (3333)

(Rest as needed)

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10x Tempo Dbl KB/DB Piston Row (2222) (Light!)

90 sec rest

10x Reverse BB Lunge

(L+R=1)

90 sec rest

5 rounds

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3x 30/30 Max Cal Bike

+ 60 sec Rest

3x 30/30 Max Cal Ski

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5 min Foam Roll/Stretching