Warm-up

2 minute bike, row, ski

then…

2 sets:

:15 Plank or HS hold
:15 Bar hang
:20 Plank or HS hold

Strength/Skill

Shoulder Press

10 @ 55%
8 @ 60%
6 @ 65%
4 @ 70%
4 @ 75%

-Complete 5 DB rows per arm after each set.

WOD

8 Minute AMRAP:

10 Push press 95/65
25 Air squats